by Sean Osborne | Apr 16, 2021 | WOD
ParsleyWorkoutParsley (Time)- RX – For Time: 100/75 Calorie Row then… 80-60-40-20-10 Double Unders – Perform 20 Strict Sit-ups after each round. – LEVEL 2 – For Time: 80/65 Calorie Row then… 60-40-20-10-5 Double Unders –...
by Sean Osborne | Apr 15, 2021 | WOD
RhubarbWorkoutRhubarb (Time)- RX – 5 Rounds For Time: 200m Weighted Run (20/14#) 20 Weighted GHD Hip Extensions (20/14#) 2 Rope Climbs (15-ft) – LEVEL 2 – 5 Rounds For Time: 200m Weighted Run (14/10#) 20 Weighted GHD Hip Extensions (14/10#) 2 Rope...
by Sean Osborne | Apr 14, 2021 | WOD
RadishWorkoutRadish (Time)- RX – For Time: 30 Squat Cleans (185/125#) – LEVEL 2 – For Time: 30 Squat Cleans (135/95#) – LEVEL 1 – For Time: 30 Squat Cleans (95/65#)AccessoryMetcon3 Sets: 15 Barbell Glute Bridges 15 Supinated Bent Over...
by Sean Osborne | Apr 13, 2021 | WOD
Rocky RoadWorkoutRocky Road (AMRAP – Rounds and Reps)- RX – AMRAP 10: 10 Box Jump (30/24") 30-ft Handstand Walk – LEVEL 2 – AMRAP 10: 10 Box Jump (24/20") :30 Piked Shoulder Taps – LEVEL 1 – AMRAP 10: 10 Box Step-ups...
by Sean Osborne | Apr 12, 2021 | WOD
Heavy Day – Weighted Pull-upWorkoutWeighted Pull-ups (5-5-5-5-5-5-5)- LEVEL 2 – Same as RX – LEVEL 1 – Same as RXAccessoryMetcon8 Rounds: :20 Row, Bike, or Ski :10 RestStretchingMetcon4 Sets: :30 Doorway Stretch / Side :30 Reach, Roll, and...
by Sean Osborne | Apr 11, 2021 | WOD
EMOM – Skill – 04.12.2021WorkoutEMOM – Skill – 04.12.2021- RX – EMOM 21: Minute 1 | 8 Hang Power Snatch (155/105#) Minute 2 | 3 KB Turkish Get-up / Side (35/26#) Minute 3 | :30 L-Sit Hold – LEVEL 2 – EMOM 21: Minute 1 | 8 Hang...
by Sean Osborne | Apr 10, 2021 | WOD
TurnipWorkoutTurnip (Time)- RX – For Time: 25 Back Squats (135/95#) 25 GHD Sit-ups 30 Back Squats 30 Toes-to-Bar 35 Back Squats 35 Sit-ups – LEVEL 2 – For Time: 25 Back Squats (95/65#) 25 V-ups 30 Back Squats 20 Toes-to-Bar 35 Back Squats 35 Sit-ups...
by Sean Osborne | Apr 9, 2021 | WOD
LemonWorkoutLemon (Time)- RX – 3 Rounds For Time: 100 Double Unders 25 Hand-Release Push-ups 12 Box Jump Overs (24/20") – LEVEL 2 – 3 Rounds For Time: 70 Double Unders 18 Hand-Release Push-ups 12 Box Jump Overs (20/14") – LEVEL 1...
by Sean Osborne | Apr 8, 2021 | WOD
EMOM – SkillWorkoutEMOM – Skill (AMRAP – Reps)- RX – EMOM 21: Minute 1 | :45 Ring Muscle-ups Minute 2 | :45 Alternating Single-Leg Squats Minute 3 | 1:00 Row – Score = total muscle-ups and single-leg squats performed. – LEVEL 2...
by Sean Osborne | Apr 7, 2021 | WOD
BeetWorkoutBeet (Time)- RX – 2 Rounds For Time: 21 Bar-Facing Burpees 15 Power Cleans (185/125#) 9 Thrusters (185/125#) – LEVEL 2 – 2 Rounds For Time: 21 Bar-Facing Burpees 15 Power Cleans (135/95#) 9 Thrusters (135/95#) – LEVEL 1 – 2...
by Sean Osborne | Apr 6, 2021 | WOD
ApricotWorkoutApricot (AMRAP – Rounds and Reps)- RX – AMRAP 20: Run 200m 1:00 Plank Hold – Accumulate 1:00 in the plank hold. – LEVEL 2 – Same as RX – LEVEL 1 – Same as RXAccessoryMetconEMOM 5: 7 Overhead Squat Therapy...
