by Sean Osborne | May 29, 2021 | WOD
MurphWorkoutMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. –...
by Sean Osborne | May 28, 2021 | WOD
Tribubble BongoWorkoutTribubble Bongo (AMRAP – Rounds and Reps)- RX – AMRAP 12: 3 Box Jump Overs (24/20") 3 Sit-ups 3 Calorie Bike 6 Box Jump Overs 6 Sit-ups 6 Calorie Bike – Continue pattern of adding 3 reps to each movement until time expires....
by Sean Osborne | May 27, 2021 | WOD
ThrawnAccessoryPower Snatch (Build up to a heavy power snatch)WorkoutThrawn (Time)- RX – 3 Rounds For Time: 10 Alternating DB Snatches (50/35#) 5 Ring Muscle-ups 10 Alternating DB Snatches 3 Ring Muscle-ups – LEVEL 2 – 3 Rounds For Time: 10...
by Sean Osborne | May 26, 2021 | WOD
RaddusExplanation NoteMetconToday’s workout will be performed on a 19:00 clock and consists of two parts. Part 1 is 30 squat cleans for time with a 10:00 time cap. Compare this score to 04.15.21. Between Part 1 and Part 2, rest 2:00. Then for Part 2, perform as...
by Sean Osborne | May 25, 2021 | WOD
GrievousWorkoutGrievous (Time)- RX – For Time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Ring Dips Sit-ups – LEVEL 2 – For Time: 40-30-20-10-5 Double Unders 20-15-10-5-5 Ring Dips Sit-ups – LEVEL 1 – For Time: 50-40-30-20-10 Single...
by Sean Osborne | May 24, 2021 | WOD
EMOM – StrengthWorkoutEMOM – Strength (Weight)- RX – EMOM 18: Minute 1 | 2 Push Press Minute 2 | 12 KB Gorilla Rows (35/26#) Minute 3 | 10 Weighted Hip Extensions (35/25#) – Increase push press weight across as many rounds as possible. –...
by Sean Osborne | May 23, 2021 | WOD
JackieAccessoryThruster (Build up to a heavy 2-rep thruster)WorkoutJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups- LEVEL 2 – For Time: 800m Row 50 Thrusters (45/35#) 20 Pull-ups – LEVEL 1 – For Time: 800m Row 50 Thrusters (35/15#) 30...
by Sean Osborne | May 22, 2021 | WOD
SkywalkerAccessoryMetcon (Weight)Before the workout, build up to a heavy power clean + hang power clean.WorkoutSkywalker (Time)- RX – For Time: 400m Run 21 Deadlifts (225/155#) 400m Run 15 Deadlifts 400m Run 12 Deadlifts 400m Run 9 Deadlifts 400m Run –...
by Sean Osborne | May 21, 2021 | WOD
Death StarWorkoutDeath Star (Time)- RX – 3 Rounds For Time: 63/44 Calorie Bike 42 KB Box Step-ups (20") (53/35#) 21 Pull-ups – Use a single KB for the step-ups. – Use Assault Bike, C2 BikeErg, or Echo Bike. – LEVEL 2 – 3 Rounds For...
by Sean Osborne | May 20, 2021 | WOD
It’s a TrapWorkoutIt’s a Trap (AMRAP – Rounds and Reps)- RX – AMRAP 17: 5 Push Jerks (155/105#) 7 Bar-Facing Burpees 9 KB Swings (70/53#) – LEVEL 2 – AMRAP 17: 5 Push Jerks (115/75#) 7 Bar-Facing Burpees 9 KB Swings (53/35#) –...
by Sean Osborne | May 19, 2021 | WOD
The Dark SideWorkoutThe Dark Side (Time)- RX – For Time: 12-9-6-3-1 Front Squat (205/145#) Bar Muscle-up – LEVEL 2 – For Time: 12-9-6-3-1 Front Squat (135/95#) – Perform 1:00 of bar muscle-ups after each set of squats. – LEVEL 1 –...
