by Sean Osborne | Dec 23, 2020 | WOD
201224Warm-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 RxReps For Santa (Time)4 rounds for time of: 50 double unders 8 ring dips 20 V-upsMetcon...
by Sean Osborne | Dec 20, 2020 | WOD
201221Warm-upWarm-up4 rounds, not for time of: 15 jumping jacks 8 walking lunge steps 5 inchworm push-ups 5 hip thrusters 5 broad jumps *If no GHD, then perform hip extensions with a band or do good mornings. *Ensure you are fully warmed-up before beginning the...
by Sean Osborne | Dec 20, 2020 | WOD
201222Warm-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 RxOverhead Squat (2-2-2-2-2-2-2)Use the heaviest weight you can for each set. Rest as needed...
by Sean Osborne | Dec 20, 2020 | WOD
201223Warm-up
by Sean Osborne | Dec 17, 2020 | WOD
201218Warm-upWarm-up3 rounds, not for time of: 8 air squats (squat therapy style) 8 stiff legged deadlifts, empty barbell 8 glute bridges (no weight) 5 inchworm push-ups 5 good mornings, empty barbell 4 broad jumps *Ensure you are fully warmed-up before beginning the...
by Sean Osborne | Dec 13, 2020 | WOD
201217Warm-upWarm-up3 rounds, not for time of: 8 air squats (squat therapy style) 8 stiff legged deadlifts, empty barbell 8 glute bridges (no weight) 5 inchworm push-ups 5 good mornings, empty barbell 4 broad jumps *Ensure you are fully warmed-up before beginning the...
by Sean Osborne | Dec 13, 2020 | WOD
201219Warm-upWarm-up
by Sean Osborne | Dec 13, 2020 | WOD
201214Warm-upWarm-up3 rounds, not for time of: 7 good mornings, empty barbell 7 deadlifts, empty barbell 5 hang power cleans, empty barbell 5 front squats, empty barbell 5 shoulder press, empty barbellMetcon RxClean and Jerk (1-1-1-1-1-1-1)Compare to 08.25.2020. Use...
by Sean Osborne | Dec 13, 2020 | WOD
201215Warm-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 (5 Rounds for reps)6 burpees 12 box jumps (24/20) 18 wall balls (20/14)Rest as needed...
by Sean Osborne | Dec 13, 2020 | WOD
201216Warm-upWarm-up
by Sean Osborne | Dec 12, 2020 | WOD
201212Warm-upWarm-up
