by Sean Osborne | Jun 20, 2021 | WOD
Heavy Day – DB Strict PressHeavy Day – DB Strict Press (Weight)- RX – For Load: 22-18-14-10-6-2 DB Strict Press Unbroken Feet-Elevated Ring Rows – Increase strict press loading each round. – LEVEL 2 – For Load: 22-18-14-10-6-2 DB...
by Sean Osborne | Jun 19, 2021 | WOD
VermillionWorkoutVermillion (Time)- RX – For Time: 21 Deadlifts (225/155#) 7 Rope Climbs (15/10-ft) 15 Deadlifts 5 Rope Climbs 9 Deadlifts 3 Rope Climbs – LEVEL 2 – For Time: 21 Deadlifts (155/105#) 3 Rope Climbs (15/10-ft) 15 Deadlifts 2 Rope Climbs...
by Sean Osborne | Jun 18, 2021 | WOD
ChartreuseWorkoutChartreuse (Time)- RX – 3 Rounds For Time: 500/400m Row 400m Run 30 Walking Lunges – Rest 2:00 – LEVEL 2 – 3 Rounds For Time: 400/300m Row 300m Run 30 Walking Lunges – Rest 2:00 – LEVEL 1 – 3 Rounds For Time:...
by Sean Osborne | Jun 17, 2021 | WOD
Partner AndiWorkoutPartner Andi (Time)- RX – For Time: 100 Hang Power Snatch (65/45#) 100 Push Press 100 Sumo Deadlift High Pulls 100 Front Squats – Partner Workout: split up the reps as needed with a partner. – LEVEL 2 – For Time: 100 Hang...
by Sean Osborne | Jun 16, 2021 | WOD
CatawbaWorkoutCatawba (Time)- RX – For Time: 18-16-14-12-10-8-6-4-2 Bench Press (135/95#) 9-8-7-6-5-4-3-2-1 L Pull-up – Time Cap = 20:00 – LEVEL 2 – For Time: 18-16-14-12-10-8-6-4-2 Bench Press (95/65#) 3-3-3-3-3-3-3-3 L Pull-up – LEVEL 1...
by Sean Osborne | Jun 15, 2021 | WOD
Heavy Day – Deadlift – 06.17.2021WorkoutDeadlift (Every 2:00 x 8 Sets: 5 Deadlifts)- LEVEL 2 – Same as RX – LEVEL 1 – Same as RXAccessoryMetcon3 Sets: 15 DB Side Bends / Side 5 Weighted Strict Pull-upsStretchingMetcon3 Sets: :30...
by Sean Osborne | Jun 14, 2021 | WOD
Bright GreenWorkoutBright Green (Time)- RX – For Time: 150 Double Unders 75 GHD Sit-ups 75 Hip Extensions 150 Double Unders – LEVEL 2 – For Time: 1:30 Double Unders 50 GHD Partial Range of Motion Sit-ups 50 Hip Extensions 1:30 Double Unders –...
by Sean Osborne | Jun 13, 2021 | WOD
EllenWorkoutEllen (Time)3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBs – LEVEL 2 – 3 Rounds For Time: 20 Burpees 21 DB Snatches...
by Sean Osborne | Jun 12, 2021 | WOD
Ash GrayWorkout1-Mile Run (Time)Max Effort 1-Mile RunOn a 16:00 Clock: From 0:00 – 12:00: 1600m Run – LEVEL 2- Same as RX – LEVEL 1 – Same as RXHandstand Walk (From 12:00 – 16:00: Max Distance Handstand Walk)- LEVEL 2- From 12:00 –...
by Sean Osborne | Jun 11, 2021 | WOD
LylaWorkoutLyla (Time)10-9-8-7-6-5-4-3-2-1 Reps For Time: Muscle-ups Bodyweight clean and jerks – Time Cap = 25:00 – LEVEL 2 – For Time: 3-3-3-3-3-3-3-3 Ring Muscle-ups 8-7-6-5-4-3-2-1 Clean & Jerk (2/3 bodyweight) – LEVEL 1 – For...
by Sean Osborne | Jun 10, 2021 | WOD
Baby BlueWorkoutBaby Blue (Time)- RX – For Time: 30/21 Calorie Row …then 2 Rounds: 20 Back Squats (155/105#) 20 Box Step-ups (24/20") …then 30/21 Calorie Row – LEVEL 2 – For Time: 24/18 Calorie Row …then 2 Rounds: 20 Back...
