by Sean Osborne | Jan 17, 2021 | WOD
210118Warm-upCrossFit Warm-up3 rounds not for time of: 30 sec sampson stretch (each leg) 10 air squats 10 sit-ups 10 glute bridges 10 push-ups 10 pull-ups/ring rowsMetcon RxMetcon (Time)3 rounds for time of: Run, 400 m 10 Bar Muscle-ups 10 Overhead Squats, 60%...
by Sean Osborne | Jan 17, 2021 | WOD
210119Warm-upWarm-up2 rounds, not for time of: 1 min of jumping jacks 10-15 sit-ups 10-15 ring rows 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 overhead squat 3-5 reps...
by Sean Osborne | Jan 17, 2021 | WOD
210120Warm-upWarm-up3 rounds, not for time of: 25 jumping jacks 12 jumping air squats 8-12 stiff legged deadlifts, empty barbell 8-12 glute bridges, no weight or empty barbell 6 good mornings empty barbell 4 broad jumpsMetcon Rx/ScaledDeadlift (5-5-5-5-5)Compare to...
by Sean Osborne | Jan 17, 2021 | WOD
210121Warm-upWarm-up4 rounds, not for time of: 30-45 secs of double unders or single unders 10 Russian kettlebell swings (you choose load) 7 jumping air squats 5 inchworm push-ups 7 ring rows *Ensure you are fully warmed-up before beginning the workout.Metcon RxMetcon...
by Sean Osborne | Jan 9, 2021 | WOD
210111Warm-upWarm-up3 rounds, not for time of: 1 min foam rolling (lats + low back) 8-10 sit-ups 8 shoulder pass throughs, pvc pipe 7 good mornings, empty bar 6 steps walking lunge, barbell overhead (press width grip if possible) 5 front squats, empty barbellMetcon...
by Sean Osborne | Jan 9, 2021 | WOD
210112Warm-upCrossFit Warm-up3 rounds not for time of: 30 sec sampson stretch (each leg) 10 air squats 10 sit-ups 10 glute bridges 10 push-ups 10 pull-ups/ring rowsMetcon Rx/ScaledMetcon (Time)3 rounds for time of: 9 Power Snatches, 60% 1RM 21 Slam BallsRest 5 mins...
by Sean Osborne | Jan 9, 2021 | WOD
210113Warm-upWarm-up3 rounds, not for time of: 1 min of jumping jacks 10 stiff legged deadlifts, empty barbell 5 shoulder pass throughs, pvc pipe 2 Turkish get-ups, R arm – you choose load 2 Turkish get-ups, L arm – you choose load 5-10 shoulder press,...
by Sean Osborne | Jan 9, 2021 | WOD
210114Warm-upWarm-up2 rounds, not for time of: 15 m of high knees 10 lateral lunges (5 per side) 15 m of butt kicks 10 squats (squat therapy style, see video below) 30-45 sec plank hold 10 glute bridges, empty barbell 5 broad jumpsMetcon RxMetcon (Time)For time: Run,...
by Sean Osborne | Jan 9, 2021 | WOD
210115Warm-upWarm-up4 rounds, not for time of: 10 m high knees 10 m butt kicks 6 steps, walking lunges 6 lateral lunges (3 per side) 6 inchworm push-ups 60 secs of rest — then — Dot Drill 1: Perform for 3 rounds, each round is 30 secs. Rest 30-60 secs...
by Sean Osborne | Jan 9, 2021 | WOD
210116Warm-up
by Sean Osborne | Jan 3, 2021 | WOD
210109Warm-up
