by Sean Osborne | Dec 18, 2017 | WOD
171218 (mental toughness)Warm-upWarm-upcoach ledMetconMetcon (Time)The 12 Pains of Christmas 1- clean (155/110) 2- front squats 3- deadlifts 4- box jumps 5- burpees 6- jumping air squats 7- pull-ups 8- pistols 9- hspu 10- v-ups 11- leg levers 12- t2bOn the first day...
by Sean Osborne | Dec 15, 2017 | WOD
171215 (competition)Warm-upWarm-upcoach ledStrengthPush Press (8-6-4-2-1-1-1)MetconMetcon (AMRAP – Rounds)tabata plank holdsMary (AMRAP – Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsMobility and...
by Sean Osborne | Dec 14, 2017 | WOD
171214 (practice)Warm-upWarm-upcoach ledStrengthMetcon (Weight)EMOM 16 odd: 2 hang snatch pulls, hang power snatch, hang squat snatch even: hang power clean, 2 front squats, hang squat cleanall hangs come from the knee (55-65% of snatch)MetconMetcon (Time)7 RFT 5...
by Sean Osborne | Dec 13, 2017 | WOD
171312 PracticeWarm-upCoach Led Warm-UpStrengthBack Squat (8, 4, 4, 2, 2, 1, 1, 1, 1)Go for a heavy single Front Rack Step-Ups (5 x 5 each leg )MetconMetcon (AMRAP – Rounds and Reps)AMRAP 6. Teams of 2 Sprint to Wall, 4 Burpees, Bear crawl back. Mobility and...
by Sean Osborne | Dec 12, 2017 | WOD
171212 CompWarm-upCoach Led Warm-UpMetconJeremy (Time)21-15-9 Overhead Squats, 95# / 65# BurpeesStrength6 Rounds for Quality (Weight)20 Russian Swings 5 Dips 10 Sec Hanging L-Sit 60 Sec Handstand hold 10 Knee JumpsMobility and...
by Sean Osborne | Dec 11, 2017 | WOD
171211 PracticeWarm-upCoach LedStrength3 sets of 10Snatch Grip Deadlift (30 – 40% of 1RM Deadlift. 3 sets of 10)Sumo Deadlift (same weight as Snatch DL. 4 sets of 8. )AssistanceFront Rack Lunge (2 sets of 20. Alternating. )MetconMetcon (Time)5 Rounds for Time 25...
by Sean Osborne | Dec 8, 2017 | WOD
171208 (Practice)Warm-upCoach Led Warm-UpStrengthFront Squat (4 X 12 )30 – 45%StrengthSplit Squat (3 sets of 6 each leg)MetconMetcon (Time)Chest to Bar Pull Ups Below the Knee Clean & Jerks10 Total rounds. 1 – 10 C2B 10 – 1 Clean & Jerks...
by Sean Osborne | Dec 7, 2017 | WOD
171207 (Mental Toughness)Warm-upCoach Led Warm-UpMetconAir Force (Time)20 Thrusters (95/65) 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats ——- 4 burpees to start the workout and 4 burpees...
by Sean Osborne | Dec 6, 2017 | WOD
171206 (practice)Warm-upWarm-upcoach ledStrengthShoulder Press (8-6-4-2-1-1-1)Seated Lateral Raise (3×15)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 1 MU (bar or ring) 2 TGU 3 DB Squat Snatchs (each) 20 Double UndersMobility and...
by Sean Osborne | Dec 5, 2017 | WOD
171205 (practice)Warm-upWarm-upcoach ledStrength
by Sean Osborne | Dec 4, 2017 | WOD
171204 (competition)Warm-upWarm-upcoach ledMetconCrossFit Games Open 13.4 (AMRAP – Reps)Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean...
