by Sean Osborne | Jan 19, 2018 | WOD
180119 (mental toughness)Warm-upWarm-upcoach ledMetconThe Chief (AMRAP – Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesMobility and Recovery
by Sean Osborne | Jan 18, 2018 | WOD
180118 (practice)Warm-upWarm-upcoach led bracingStrengthPendlay Row (4×12)3 RIRMetconMetcon (Time)11RFT 8 db snatch (50/35) 6 hollow body rocks 4 dipsMobility and Recovery
by Sean Osborne | Jan 17, 2018 | WOD
180117 (competition)Warm-upWarm-upcoach ledMetconCrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead...
by Sean Osborne | Jan 16, 2018 | WOD
180116 (practice)Warm-upWarm-upcoach led bracingStrengthKettlebell Swing (5×30)RussianMetconMetcon (Time)4RFT 5 box jumps (24/20) 10 push-ups 5 box jumps 10 sit-ups 5 box jumps 10 hspuMobility and Recovery
by Sean Osborne | Jan 15, 2018 | WOD
180115 (practice)Warm-upWarm-upcoach led bracingStrengthFront Squat (10-10-10-10)50-60% acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 7 10 push press (115/80) 15 lateral bar hops 10 t2bRest3 minutesMetconMetcon (Time)3RFT 12 alt pistols 12 lateral bar...
by Sean Osborne | Jan 12, 2018 | WOD
180112 (practice)Warm-upWarm-upcoach led alligator breatingStrengthSplit Jerk (2-2-2-2-2-2)work to a heavy doubleMetconMetcon (Time)35 HR push-ups 35 deadlifts (155/110) 35 V-ups 35 pull-ups 35 back squatsMobility and Recovery
by Sean Osborne | Jan 11, 2018 | WOD
180111 (competition)Warm-upGymnasticsWarm-upcoach led alligator breathingParallette L-Sit (Time)max L-sit, 45# plate under the heelsshoot through and L-sitsMetconMetcon (Time)7 rounds 50′ walking Russian lunge (45/25) 10 Russian twists 10 L S2OH 10 R S2OHdb or...
by Sean Osborne | Jan 10, 2018 | WOD
180110 (practice)Warm-upWarm-upcoach led alligator breathingStrengthBack Squat (8-8-8-X)55% acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 20 American swings (53/35) 4 Turkish get-ups (2 each side) 10 leg levers 10 burpeesMobility and...
by Sean Osborne | Jan 9, 2018 | WOD
180109 (competition)Warm-upWarm-upcoach led alligator breathingMetconFlight Simulator (Time)5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double undersTHIS WORKOUT WILL BE SCALED
by Sean Osborne | Jan 8, 2018 | WOD
180108 (practice)Warm-upWarm-upcoach led alligator breathingStrengthRomanian Deadlift (4×8-10)start at 40% of your standard deadlift and build to a moderate weight.Kettlebell Swing (2×50 unbroken)MetconMetcon (Time)27-21-15-9-3 wall balls (20/14) box jumps...
by Sean Osborne | Jan 5, 2018 | WOD
180105 (competition)Warm-upWarm-upcoach led dead bug breathingStrengthMetcon (Weight)EMOM 10 2 hang snatch pulls 1 hang power snatch 1 heaving snatch balance
