by Sean Osborne | Oct 28, 2022 | WOD
CrossFit – Sun, Oct 30Warm-upA. General2 min Row @ Easy3 sets30 sec hard row5 Tall box jumps7 Banded chest rowsB. MobilityWorld’s Greatest Stretch5/5C. SpecificSpeed ramp up:3 sets50m Legs only row (arms straight, hips closed)50m Legs and hips (arms...
by Sean Osborne | Oct 27, 2022 | WOD
CrossFit – Sat, Oct 29Warm-upA. GeneralAmrap 510/8 cal Machine @ Ascending10/10 Front to back leg swings20 Seconds/side PNF lat stretch on floorhttps://www.youtube.com/watch?v=2F-wH4sDFhoB. Specific3 sets20 Double unders5 Pause Air squats5 Russian kbs + 3...
by Sean Osborne | Oct 26, 2022 | WOD
CrossFit – Fri, Oct 28Warm-upA. General3 rounds @increasing intensity on each round1 minutes Row or Bike10 Alternating Dead bugs10 Alternating Bird dogsB. MobilityPush-up plank to shoulder extension on parallette or boxes10...
by Sean Osborne | Oct 25, 2022 | WOD
CrossFit – Thu, Oct 27Warm-upA. General1min Machine @ easy10 alternating Curtsy lunges45 sec Machine @ moderate10 Barbell good mornings30 sec Machine @ hardB. MobilityGoblet Squat + ankle shift10/sidehttps://www.youtube.com/watch?v=A5E4SgdyTjYC. Specific2 sets10...
by Sean Osborne | Oct 24, 2022 | WOD
CrossFit – Wed, Oct 26Warm-upA. General2 setsRow 9/7 cals5 Inch Worms15 air squats20 secs Russian baby makers:https://youtu.be/N8sFwjpRWGcB. MobilityAnkleBanded ankle mobility10 reps/anklehttps://www.youtube.com/watch?v=g2iCns6dTnIC. Specific (metcon)EMOM 3...
by Sean Osborne | Oct 23, 2022 | WOD
CrossFit – Tue, Oct 25Warm-upA. General60 sec Marchine@hard10 Alternating Cossack Squats10 Rotating T spine squatsB. Activation2 sets4 Banded OH squats @1 1/46 Box jump overs @ higher then metcon25’ Burpee broad jumpsC. Specific: Reception Drills2 Sets4/4 Single...
by Sean Osborne | Oct 22, 2022 | WOD
CrossFit – Mon, Oct 24Warm-upA. General3 min RowHard surge in the last 10 seconds of each minB. MobilityPush-up plank to shoulder extension on parallette10-15 repshttps://www.youtube.com/watch?v=FBqJU7k6-w8C. Specific2 sets5/side Banded Trap-3 raise10 Leg Swing...
by Sean Osborne | Oct 21, 2022 | WOD
CrossFit – Sun, Oct 23Warm-upA. GeneralRow 1 minute30 seconds jumping jackRow 1 minute30 seconds mountain climbersRow 1 minute30 High kneesB. Active Mobility25’ Hamstring sweepshttps://youtu.be/cgfpPeF05tI25’ Dynamic monkey claphttps://youtu.be/7z0xaoABxS425’...
by Sean Osborne | Oct 20, 2022 | WOD
CrossFit – Sat, Oct 22Warm-upA. GeneralAmrap 5 minutes10 In and out squat jumps5 Plank to downward dogs5 Plate ground to overheadB. Mobility/ActivationUnilateral quadruped hip ext.3 x 5/5https://youtu.be/wxjGrNn7x1UC. Specific5 RDL5 Muscle celan5 Hang power...
by Sean Osborne | Oct 19, 2022 | WOD
CrossFit – Fri, Oct 21Warm-up<p><b>A. General</b></p><p>-1min Row @ increasing intensity</p><p>-30s W-band pull apart</p><p>-30s Dynamic monkey clap</p><p> </p><p><b>B....
by Sean Osborne | Oct 18, 2022 | WOD
CrossFit – Thu, Oct 20Warm-up<p><b>A. General</b></p><p>30 sec Row</p><p>10 Rotating Scorpions</p><p>30 sec Row</p><p>10 Banded Y pulls</p><p>1 min Row</p><p>30...
