by Sean Osborne | Oct 22, 2019 | WOD
191022Warm-upCoach LedMetconBack Squat (3-3-3-3-3)climbingMetconMetcon (AMRAP – Rounds)E2MOM 20 15 Russian swings (53/35) 10 goblet lunges 5 pull-upsMobility and Recovery
by Sean Osborne | Oct 21, 2019 | WOD
191021Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 5 deadlifts (60%) 10 hspu 15 box jumps (30/24)Metcon (Time)3 rounds 7 deadlifts 14 push-ups 21 air squatsMobility and Recovery
by Sean Osborne | Oct 13, 2019 | WOD
191018Warm-upCoach LedMetcon
by Sean Osborne | Oct 13, 2019 | WOD
191017Warm-upCoach LedMetconBench Press (5-5-5-5-5)80% acrossSingle Arm Row (8-8-8-8-8-8)moderateMetconMetcon (Weight)5 rounds 6 deadlifts (55-65%) 20 leg levers 1 minute hollow holdMobility and Recovery
by Sean Osborne | Oct 13, 2019 | WOD
191016Warm-upCoach LedMetconMetcon (Time)27-21-15-9-3 wall balls (20/14) burpees box jumps (24/20Mobility and Recovery
by Sean Osborne | Oct 13, 2019 | WOD
191015Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 5 squat cleans (65%) 10 push-ups 15 pull-ups 30 double undersSquat Clean (score amrap)Clean (score amrap)Mobility and Recovery
by Sean Osborne | Oct 13, 2019 | WOD
191014Warm-upCoach LedMetconMetconE3MOM 30 7 back squats (55%) 30 second plank hold 30 second hs holdBack Squat (score emom)Mobility and Recovery
by Sean Osborne | Oct 11, 2019 | WOD
191011Crossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes
by Sean Osborne | Oct 9, 2019 | WOD
191010Warm-upCoach LedMetconBench Press (3-3-3-3)75% acrossPendlay Row (5-5-5-5-5-5)65-75%MetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 10 hspu 20 Russian swings (53/35) 30 flutter kicks Mobility and Recovery
by Sean Osborne | Oct 8, 2019 | WOD
191009Warm-upCoach LedMetconShoulder Press (2-2-2-2-2)climbingMetconMetcon (Weight)E3MOM 24 3 deadlifts (70%) 7 pull-ups 13 air squats 17 hollow body rocksMobility and Recovery
