by Sean Osborne | Sep 29, 2019 | WOD
191001Warm-upCoach LedMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restMobility and...
by Sean Osborne | Sep 29, 2019 | WOD
191002Warm-upCoach LedMetconMetcon (Time)5 rounds 8 front squats (55%) 12 push ups 16 sit-ups ***rest 3 minutes*** 5 rounds 5 deadlifts 8 lateral bar burpeesMobility and Recovery
by Sean Osborne | Sep 29, 2019 | WOD
191003Warm-upCoach LedMetconMetconE2MOM 12 7 push press (55%) 7 t2bPush Press (6×7)score the EMOM weightMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 5 hero makers 20 leg levers 35 double undersMobility and Recovery
by Sean Osborne | Sep 29, 2019 | WOD
191004Warm-upCoach LedMetconCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb....
by Sean Osborne | Sep 26, 2019 | WOD
190927Warm-upCoach LedMetconBack Squat (E2MOM 10, 6 reps)55%MetconMetcon (Time)10! single arm push press L (50-25) single arm push press R broad jump tuck jump inch worm Mobility and Recovery
by Sean Osborne | Sep 25, 2019 | WOD
190926Warm-upCoach LedMetconRing Rows (4×15)Ring Dips (4xME)MetconMetcon (3 Rounds for reps)AMRAP 3 1: 100′ bear crawl, 10 t2b 2: 100′ OH lunge, 10 push-ups 3: 15 wall balls, 15 burpeesrest 60 seconds between roundsMobility and...
by Sean Osborne | Sep 24, 2019 | WOD
190925Warm-upCoach LedMetconKettlebell Windmill (15/15)MetconMetcon (Time)4 rounds 45 second plank 15 V-ups 10 deadlifts (55%) 400m run Mobility and Recovery
by Sean Osborne | Sep 23, 2019 | WOD
190924Warm-upCoach LedMetconSingle Arm Dumbell Press (5×8)HeavyMetconMetcon (AMRAP – Rounds and Reps)15 minutes 1 wall climb 10 pull-ups 20 sit-ups 30 double undersRx Plus: 3 wall climbsMobility and Recovery
by Sean Osborne | Sep 22, 2019 | WOD
190923Warm-upCoach LedMetconPower Clean (E2MOM 10, 5 power cleans)80% acrossMetconMetcon (Time)6 rounds 5 box jumps (24/20) 7 push press (65%) 9 front squats *Rx Plus 30/24, 75%Mobility and Recovery
by Sean Osborne | Sep 15, 2019 | WOD
190919Warm-upCoach LedMetconShoulder Press (1-1-1)90% acrossMetconMetcon (Time)27-21-15-9-3 jumping pull-ups air squats push-ups sit-upsMobility and Recovery
by Sean Osborne | Sep 15, 2019 | WOD
190920Warm-upCoach LedMetconMetcon (AMRAP – Rounds)E3MOM 30 200m run 5 thrusters (115/75) 7 lateral bar burpees *Rx Plus 8 thrusters, 10 burpeesMobility and Recovery
