by Sean Osborne | Oct 30, 2017 | WOD
171030 (competition)Warm-upWarm-upcoach ledStrengthOverhead Squat (6×3)build to a heavy 3MetconFran21-15-9 Thrusters, 95# / 65# Pull-upsStrengthSide Lunges (2×12-15)goblet with kettlebellMobility and Recovery
by Sean Osborne | Oct 27, 2017 | WOD
171027 (MT)Warm-upWarm-upcoach ledMetconCrossFit Games Open 12.17-Minute AMRAP of: Burpees to a 6" targetRest10 minutesMetcon200m Walking LungeMobility and Recovery
by Sean Osborne | Oct 26, 2017 | WOD
171026 (practice)Warm-upWarm-upcoach ledStrengthPaused Front Squat (4×4)60-70% across 3 second pauseMetconeccentric pistolsMetconMetcon2 Rounds 10 thrusters (115/80) 20 t2b 30 Russian swings (53/35) 40 sit ups 50 air squatsMobility and...
by Sean Osborne | Oct 25, 2017 | WOD
171025Warm-upWarm-upcoach ledMetconIsabelFor Time: 30 Snatches, 135# / 95#StrengthPull-ups (5×5)weighted if possible, banded if neededMobility and Recovery
by Sean Osborne | Oct 24, 2017 | WOD
171024 (practice)Warm-upWarm-upcoach ledStrengthDeadlift (5-3-1)Glute-Ham Raises (3×6-8)Barbell Glute Bridge (3×8-10)MetconMetcon3 Rounds 20 TNG deadlifts (30-40%) 20 sit-ups 400m runMobility and Recovery
by Sean Osborne | Oct 23, 2017 | WOD
171023 (practice)Warm-upWarm-upcoach ledStrengthShoulder Press (5×3)80% acrossLateral Raise (3×15-20)MetconMetconE2MOM 12 25 American swings (53/35) 10 sit-ups 10 push-ups2 Minute Max Double UndersMobility and Recovery
by Sean Osborne | Oct 19, 2017 | WOD
171020 (practice)Warm-upWarm-upcoach ledStrengthClean (3-3-3-2-2-2-1-1-1)build to a heavy singlePull-ups (5×5)5 sec eccentric MetconMetcon (AMRAP – Rounds)EMOM 12 3 power cleans (65-75%) 20 double undersMobility and Recovery
by Sean Osborne | Oct 19, 2017 | WOD
171019 (competition)Warm-upWarm-upcoach ledMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsStrengthBack Squat (3-3-3-3-X)Split Squat (3×10 (each))unweighted Mobility and Recovery
by Sean Osborne | Oct 18, 2017 | WOD
171018 (practice)Warm-upWarm-upcoach ledStrengthPinch Grip Carry (3x200m)assigned weightsMetconMetcon (Time)5 Rounds 30 Russian swings (53/35) 20 sit-ups 10 push-ups 20 air squats 30 flutter kicksMobility and Recovery
by Sean Osborne | Oct 17, 2017 | WOD
171017 (competition)Warm-upWarm-upcoach ledStrengthPush Press (6×2)AHAP acrossRing Y Pulls (3×15)MetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsMobility and Recovery
by Sean Osborne | Oct 16, 2017 | WOD
171016 (Practice)Warm-upWarm-upcoach ledStrengthGood Mornings (5×6)build to a heavy 6Turkish Get Up (build to a good set of 3)MetconMetcon (AMRAP – Reps)AMRAP 8 box jumps (24/20) Russian lunges (35/20) mountain climbersstart at 3 reps for the first round...
