by Sean Osborne | Mar 25, 2021 | WOD
Open 21.3 & 21.4WorkoutCrossfit Games Open 21.3 RX (Ages 16-54) (Time)For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before...
by Sean Osborne | Mar 24, 2021 | WOD
BlodgettWorkoutBlodgett (Time)- RX – Every 5:00 x 3 Rounds: 50 Double Unders 800m Run 50 Double Unders – Score = slowest round completed – LEVEL 2 – Every 5:00 x 3 Rounds: 30 Double Unders 600m Run 30 Double Unders – LEVEL 1 – Every...
by Sean Osborne | Mar 23, 2021 | WOD
BentzWorkoutBentz (AMRAP – Rounds and Reps)- RX – AMRAP 12: 4 Muscle-ups 8 KB Box Step-ups (24/20") (70/53#) 12 KB Swings (70/53#) 16 Wall Balls (20/14#) (10/9-ft) 32 Calorie Bike – Use a single KB for swings and step-ups. – LEVEL 2...
by Sean Osborne | Mar 23, 2021 | WOD
Heavy Day – Deadlift + Bench PressWorkoutHeavy Day – Deadlift + Bench Press- RX – EMOM 20: Minute 1 | 5 Deadlift (245/165#) Minute 2 | 5 Bench Press (205/145#) – LEVEL 2 – EMOM 20: Minute 1 | 5 Deadlift (205/145#) Minute 2 | 5 Bench Press...
by Sean Osborne | Mar 22, 2021 | WOD
210322Warm-upWarm-up3 rounds, not for time of: 100 m run 8 air squats (squat therapy style) 8 stiff-legged deadlifts, empty barbell 8 glute bridges (no weight or empty/light barbell) 6 good mornings 4 broad jumps 30-45 secs of foam rolling your backMetcon RxMcGhee...
by Sean Osborne | Mar 20, 2021 | WOD
210320Warm-up
by Sean Osborne | Mar 14, 2021 | WOD
210315Warm-upWarm-up4 rounds, not for time of: 10 m high knees 10 m butt kicks 10 jumping air squats 10 bent over rows (empty/light barbell) or ring rows 100 m run (increase acceleration each time) 30 secs of rest — then — Lateral line hops: Perform for 3...
by Sean Osborne | Mar 14, 2021 | WOD
210316Warm-up
by Sean Osborne | Mar 14, 2021 | WOD
210317Warm-upWarm-up3 rounds, not for time: 1 minute of jump rope 7 good mornings 7 jumping air squats 3 inchworms 1 Turkish get-up, L arm (you choose load) 1 Turkish get-up, R arm (you choose load)Metcon RxMetcon5 rounds for time of: 15 Kettlebell Swings, 70/53 lbs...
by Sean Osborne | Mar 14, 2021 | WOD
210318Warm-upWarm-up3 rounds, not for time of: 25 jumping jacks 10 pvc pass throughs 5-10 push-ups 10-20 sec handstand hold (against wall, or with feet on a box) 6 shoulder taps (3 per side, against wall, or with feet on a box) 7-10 sit-ups 10 box step-upsMetcon...
by Sean Osborne | Mar 14, 2021 | WOD
210319Warm-upWarm-up2 rounds, not for time of: 1 mins of rowing or jogging 40 jumping jacks 10 good mornings, empty barbell 5 shoulder pass throughs, pvc pipe 5 band pull-aparts 5 scap pull-ups 5 kip swings 5 ring rows or pull-ups 5 low ring muscle-ups (lots of leg)...
