by Sean Osborne | Jul 1, 2021 | WOD
CarmineWorkoutCarmine (Time)- RX – For Time: 9 Muscle-ups 50 Double Unders 36 Single-Arm DB Power Cleans (50/35#) 40 Double Unders 7 Muscle-ups 30 Double Unders 28 Single-Arm DB Power Cleans 20 Double Unders 5 Muscle-ups 10 Double Unders 20 Single-Arm DB Power...
by Sean Osborne | Jun 30, 2021 | WOD
Time Priority KellyWorkoutTime Priority Kelly (AMRAP – Reps)- RX – 5 Rounds For Reps: 1:00 Max Distance Run 1:00 Max Wall Balls (20/14#) (10/9-ft) 1:00 Max Box Jump Overs (24/20") – No extra time to transition between movements. – LEVEL 2...
by Sean Osborne | Jun 29, 2021 | WOD
Heavy Day – Squat SnatchWorkoutSquat Snatch (12 Sets For Load: 1 Squat Snatch)- Rest 1:00-2:00 between sets – LEVEL 2 – 12 Sets For Load: 1 Squat Snatch – Rest 1:00-2:00 between sets – LEVEL 1 – 12 Sets For Load: 2 Power Snatch + 2...
by Sean Osborne | Jun 28, 2021 | WOD
CyanWorkoutCyan (AMRAP – Rounds and Reps)- RX – AMRAP 15: 5 Strict Toes-to-Bar 10 Bench Press (bodyweight) 15 GHD Sit-ups – LEVEL 2 – AMRAP 15: 5 Strict Knee Raises 10 Bench Press (115/75#) 15 GHD Sit-ups – LEVEL 1 – AMRAP 15: 5...
by Sean Osborne | Jun 27, 2021 | WOD
VioletWorkoutViolet (Time)- RX – 3 Rounds For Time: 23 Calorie Bike 100m KB Farmer Carry (70/53#) – Use two KBs for the farmer carry – LEVEL 2 – 3 Rounds For Time: 23 Calorie Bike 100m KB Farmer Carry (53/35#) – Use two KBs for the farmer...
by Sean Osborne | Jun 26, 2021 | WOD
CeruleanAccessoryMetcon (Weight)Pre-Workout: Build up to a heavy power snatch + overhead squatWorkoutCerulean (AMRAP – Reps)- RX – Every 3:00 x 5 Rounds: AMRAP 2: 15 Overhead Squats (135/95#) Max Unbroken Chest-to-Bar Pull-ups – Rest 1:00 –...
by Sean Osborne | Jun 25, 2021 | WOD
GrettelAccessoryMetcon (Weight)Build up to a heavy power clean + push jerk + split jerkWorkoutGrettel (Time)10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the Bar – LEVEL 2 – 10 Rounds For Time: 3 Clean & Jerk (95/65#) 3 Burpees Over...
by Sean Osborne | Jun 24, 2021 | WOD
NavyWorkoutNavy (Time)- RX – On a 27:00 Clock: From 0:00 – 15:00: EMOM 15: 3 Back Squats From 20:00 – 27:00: 3200m Bike – LEVEL 2 – On a 27:00 Clock: From 0:00 – 15:00: EMOM 15: 3 Back Squats From 20:00 – 27:00: 2800m Bike...
by Sean Osborne | Jun 23, 2021 | WOD
LaneAccessoryHang Power Snatch (Build up to a heavy hang power snatch)WorkoutLane (5 Rounds for reps)5 Rounds for Max Reps of: ¾ bodyweight hang power snatches Handstand push-ups Rest as needed between rounds. Explanation Note: The score for today’s...
by Sean Osborne | Jun 22, 2021 | WOD
MaroonWorkoutMaroon (AMRAP – Reps)- RX – On a 17:00 Clock: From 0:00 – 5:00: Max Double Unders From 6:00 – 11:00: Max Single-Leg Squats From 12:00 – 17:00: Max Calorie Row – LEVEL 2 – On a 17:00 Clock: From 0:00 – 5:00-...
by Sean Osborne | Jun 21, 2021 | WOD
YellowWorkoutYellow (AMRAP – Rounds and Reps)- RX – AMRAP 14: 800m Run 50 Toes-to-Bar 40 Wall Balls (20/14#) (10/9-ft) 30 KB Swings (70/53#) 20 Ring Muscle-ups – LEVEL 2 – AMRAP 14: 600m Run 40 Toes-to-Bar 30 Wall Balls (16/10#) (10/9-ft) 20 KB...
