by Sean Osborne | Jan 4, 2018 | WOD
180104 (practice)Warm-upWarm-upcoach led dead bug breathingStrengthFront Squat (5×5)tempo 5301 (60%)Seated Box Jumps (3×5)climbing in height MetconMetcon (Time)10! t2b hang power clean (135/95)Mobility and Recovery
by Sean Osborne | Jan 3, 2018 | WOD
180103 (competition)Warm-upWarm-upcoach led dead bug breathingMetconCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches...
by Sean Osborne | Jan 2, 2018 | WOD
180102 (practice)Warm-upWarm-upcoach led dead bug breathingStrengthShoulder Press (5×8)tempo 5151 (50-60%)Front Delt Raise (3×12)MetconMetcon (Time)75 Russian swings (53/35) 50 goblet squats 50 sit-ups 75 double undersMobility and...
by Sean Osborne | Dec 29, 2017 | WOD
171229 (competition)Warm-upWarm-upcoach ledStrengthGood Mornings (3×15)moderateFloor levers (3x 5-8)MetconCrossFit 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...
by Sean Osborne | Dec 28, 2017 | WOD
171228 (practice)Warm-upWarm-upcoach led breathStrengthSeated DB Press (5×10)GHD Situps (3x 8-12)Banded Face Pulls (3×15)MetconMetcon (Time)21 deadlifts (185/125) 50 DUs 15 deadlifts 75 DUs 9 deadlifts 100 DUs10 minute capMobility and...
by Sean Osborne | Dec 27, 2017 | WOD
171227 (practice)Warm-upWarm-upcoach led
by Sean Osborne | Dec 26, 2017 | WOD
171226 (competition)Warm-upWarm-upcoach led
by Sean Osborne | Dec 22, 2017 | WOD
171222 (practice)Warm-upWarm-upcoach ledGymnasticsParallette L-Sit (Time)max L-sit, 45# plate under the heels3xME Record the longest time. 3×45 seconds single leg (each) if scaling.StrengthFloor Wipers (3×20)MetconMetcon (Time)27-21-15-9-3 wallballs (20/14)...
by Sean Osborne | Dec 21, 2017 | WOD
171221 (practice)Warm-upWarm-upcoach ledStrengthSingle Arm Row (5×8-10 each)MetconMetcon (Weight)4 Rounds for quality 40 Russian swings (unbroken) 30 sit-ups 20 push-ups 10 strict pull-ups (scale as needed, no kipping (rest as needed between rounds)Record the...
by Sean Osborne | Dec 20, 2017 | WOD
171220 (competition)Warm-upWarm-upcoach ledMetconCrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#StrengthBox Squat (5×5)Use 45% of back squat focus on control down to the box and explosive...
by Sean Osborne | Dec 19, 2017 | WOD
171219 (practice)Warm-upWarm-upcoach ledStrengthShoulder Press (5-5-5-X)70% acrossMetconMetcon (Weight)E2MOM 20 clean from the floor hang clean below the knee hang clean above the knee 3 push jerksFind a max weight for the complex. If you fail, drop to the last...
