by Sean Osborne | Feb 4, 2018 | WOD
180204 open gymMetconMetcon (Time)5RFT 400m run 4 squat cleans (185/130) 5 hspu 10 pistols 15 pull-upsThis is a CF Linchpin workout…..and I scaled the weight ????????
by Sean Osborne | Feb 2, 2018 | WOD
180202 (competition)Warm-upWarm-upcoach led bracingMetconCrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Mobility and Recovery
by Sean Osborne | Feb 1, 2018 | WOD
180201 (practice)Warm-upWarm-upcoach led bracing
by Sean Osborne | Jan 31, 2018 | WOD
180131 (practice)Warm-upWarm-upcoach led bracingMetconMetcon (Time)in teams of 2/3: 300 cal row/bike (25 cal intervals)Rest5 minutesMetconMetcon (Time)21-15-9 American swings (53/35) sit-upsMobility and Recovery
by Sean Osborne | Jan 30, 2018 | WOD
180130 (mental toughness)Warm-upWarm-upcoach led bracing
by Sean Osborne | Jan 29, 2018 | WOD
180129 (practice)Warm-upWarm-upcoach led bracingMetconMetcon (Time)6 rounds 50" walking OH DB lunge (35/20) 20 mountain climbers 10 supermanMetcontabata hollow bodyMobility and Recovery
by Sean Osborne | Jan 26, 2018 | WOD
180126 (practice)Warm-upWarm-upcoach led bracing
by Sean Osborne | Jan 25, 2018 | WOD
180125 (competition)Warm-upWarm-upcoach ledMetconMetcon (Time)9-7-5 deadlifts (275/185) bar muscle ups hspuMobility and Recovery
by Sean Osborne | Jan 24, 2018 | WOD
180124 (practice)Warm-upWarm-upcoach led bracingMetconMetcon4RFQ 200′ carry (assigned weight) 2 Turkish get-ups (1 each side)Metcon (Time)7RFT 5 power cleans (155/110) 20 double undersMobility and Recovery
by Sean Osborne | Jan 23, 2018 | WOD
180123 (practice)Warm-upWarm-upcoach led bracingStrengthBack Squat (4×12)45-55% acrossMetconMetcon (Time)21-15-9 thruster (45/33) burpeesMobility and Recovery
by Sean Osborne | Jan 22, 2018 | WOD
180122 (competition)Warm-upWarm-upcoach ledMetconCrossFit Games Open 12.3 (AMRAP – Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / 75# 9 Toes-To-BarMobility and Recovery
