by Sean Osborne | Jan 3, 2021 | WOD
210105Warm-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)For time: 50 burpees 50 Wall Balls, 20/14 lbs 50 Hollow Rocks 200 double unders 50...
by Sean Osborne | Jan 3, 2021 | WOD
210106Warm-upWarm-up2 rounds, not for time of: 50 double unders or single unders 8 good mornings, empty barbell 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...
by Sean Osborne | Jan 3, 2021 | WOD
210107Warm-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)For time: 30 Toes-to-bars 40 Slam Balls 35/25 20 Toes-to-bars 30 Slam Balls 35/25...
by Sean Osborne | Jan 3, 2021 | WOD
210108Warm-up
by Sean Osborne | Jan 3, 2021 | WOD
210109Warm-up
by Sean Osborne | Jan 2, 2021 | WOD
210102Warm-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/ScaledDeadlift (5-5-5-5-5)use the same weight for all working sets (65-75%) 5 tall box jumps...
by Sean Osborne | Dec 30, 2020 | WOD
201231Warm-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)10 rounds for time of: 30 Double Unders 5 Hang Power Cleans, 135/95 lbs 5...
by Sean Osborne | Dec 29, 2020 | WOD
201230Warm-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 (AMRAP – Rounds)Death By Dumbbell Thruster With a continuously running clock...
by Sean Osborne | Dec 28, 2020 | WOD
201229Warm-upWarm-up2 rounds, not for time of: 50 jumping jacks 7 pvc pass throughs 5-10 push-ups 7-10 sit-ups 10-20 sec handstand hold against wall 6 shoulder taps (3 per side) 7 good mornings, empty barbell 1x Burgener warm-up with empty barThe Burgener warm-up3-5...
by Sean Osborne | Dec 27, 2020 | WOD
201228Warm-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/ScaledBack Squat (1-1-1-1-1-1-1)Use the heaviest weight you can for each set. Rest as needed...
by Sean Osborne | Dec 26, 2020 | WOD
201226Warm-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/ScaledShoulder Press (3-3-3-3-3-3)climb to a heavy 3Optional Accessory WorkBent Over Row...
