by Sean Osborne | Mar 12, 2021 | WOD
Opens Wod 21.1MetconCrossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time...
by Sean Osborne | Mar 10, 2021 | WOD
210312Warm-up
by Sean Osborne | Mar 9, 2021 | WOD
210309Warm-upWarm-up3 rounds, not for time of: 30 jumping jacks 10 walking lunge steps 5 shoulder pass throughs, pvc pipe 5 band pull-aparts 5 scap pull-ups 5 kip swings 5 ring rows or pull-ups 7 hanging knee raises or Sit-ups — then — Lateral line hops:...
by Sean Osborne | Mar 7, 2021 | WOD
210310Warm-upWarm-up3 rounds, not for time of: 5-7 good mornings, empty barbell 5-7 deadlifts, empty/light barbell 5-7 hang power cleans, empty/light barbell 5-7 front squats, empty/light barbell 5-7 shoulder press, empty/light barbell 30 secs of foam rolling for your...
by Sean Osborne | Mar 7, 2021 | WOD
210311Warm-upWarm-up2 rounds, not for time of: 15 jumping air squats 2 Turkish get-ups, L arm (you choose loading) 2 Turkish get-ups, R arm (you choose loading) 1x Burgener warm-up with empty barThe Burgener warm-up3-5 reps of dip, drive 3-5 reps of dip, drive, shrug...
by Sean Osborne | Mar 7, 2021 | WOD
210308Warm-upWarm-up2 rounds, not for time of: 50 double unders or single unders 10 good mornings, empty bar 7 inchworm push-ups 12 jumping air squats 1x Burgener warm-up with empty barThe Burgener warm-up3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps...
by Sean Osborne | Feb 28, 2021 | WOD
210301Warm-upWarm-up3 rounds, not for time of: 10 m of high knees 8 lateral lunges (4 per side) 10 m of butt kicks 7 squats (squat therapy style, see video below) 7 good mornings (empty barbell) 7 glute bridges (empty/light barbell) 3 broad jumps — then —...
by Sean Osborne | Feb 28, 2021 | WOD
210302Warm-upWarm-up2 rounds, not for time of: 30 secs of jumping jacks 10 walking lunge steps 10 sit-ups 10 burpees 1x Burgener warm-up with empty barThe Burgener warm-up3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps of muscle snatch 3-5 reps of...
by Sean Osborne | Feb 28, 2021 | WOD
210303Warm-upWarm-up4 rounds, not for time of: 5 shoulder pass throughs, pvc pipe 1 Turkish get-up, R arm (you choose load) 1 Turkish get-up, L arm (you choose load) 5 push-ups or knee push-ups 10 m high knees 10 m butt kicks 6 jumping air squats 20 jumping jacks...
by Sean Osborne | Feb 28, 2021 | WOD
210304Warm-upWarm-up3 rounds, not for time of: 5 shoulder pass throughs, pvc pipe 5 inchworm push-ups 5 shoulder pass throughs, pvc pipe 5 band pull-aparts 5 scap pull-ups 5 kip swings 5 ring rows or pull-ups 5 shoulder press or push press (empty/light barbell) 10...
by Sean Osborne | Feb 28, 2021 | WOD
210305Warm-up
