by Sean Osborne | Jun 23, 2020 | WOD
200623Warm-upMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 10 OH Lunge (L) 10 OH Lunge (R) :30 Hollow Body 15 Push-UpsCool Down
by Sean Osborne | Jun 22, 2020 | WOD
200622Warm-upMetconMetcon (Time)4 Rounds 400m Run 16 DB G2OH 16 Sit-Ups 16 Leg LeversCool Down
by Sean Osborne | May 24, 2020 | WOD
200529Warm-upCoach LedMetconThe CrossFit Total (Total Weight)Mobility and Recovery
by Sean Osborne | Mar 22, 2020 | WOD
200327Warm-upCoach LedMetcon
by Sean Osborne | Mar 22, 2020 | WOD
200323Warm-upCoach LedMetconPower Clean & Power Jerk (20 min to find a heavy single)MetconMetcon (Time)9-7-5 box jumps (30/24) hr push-ups
by Sean Osborne | Mar 22, 2020 | WOD
200324Warm-upCoach LedMetconMetcon (Time)7 rounds 15 wall balls (20/14) 50′ bear crawl
by Sean Osborne | Mar 22, 2020 | WOD
200325Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 10 pull-ups 20 air squats 30 sit-ups 40 double unders
by Sean Osborne | Mar 22, 2020 | WOD
200326Warm-upCoach LedMetcon
by Sean Osborne | Mar 14, 2020 | WOD
200316Warm-upCoach LedMetconDeadlift (3-3-3-3)85%Good Mornings (6-6-6-6)climbingMetconMetcon (Time)E2MOM 10 10 box jumps (30/24)score the time after your final set
by Sean Osborne | Mar 14, 2020 | WOD
200317Warm-upCoach LedMetconShoulder Press (3-3-3-3)65% 5 second eccentric MetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 8 hollow/arch kip 8 stone over shoulder 8 burpees over stone 8 air squats
by Sean Osborne | Mar 14, 2020 | WOD
200318Warm-upCoach LedMetconBack Squat (5-5-5-5)climbingMetconMetcon (Time)9-15-21 Russian swings (70/53) t2b
