by Sean Osborne | May 9, 2018 | WOD
180510 (practice)Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Reps)3 Rounds, 2 minutes at each station: *row for cal *sled pull (135/95) *keg clean and press *sandbag march *tire flip *slam ball (30/20)Mobility and...
by Sean Osborne | May 8, 2018 | WOD
180509 (mental toughness)Warm-upWarm-upcoach ledMetconKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Mobility and Recovery
by Sean Osborne | May 7, 2018 | WOD
180508 (competition)Warm-upWarm-upcoach ledMetcon
by Sean Osborne | May 6, 2018 | WOD
180507 (practice)Warm-upWarm-upcoach ledMetconShoulder Press (3-3-3-3-3)climbingMetconMetcon (Time)400m run 21 Russian swings (70/53) 21 sit-ups 400m run 15 Russian swings 15 sit-ups 400m run 9 Russian swings 9 sit-upsMobility and...
by Sean Osborne | May 4, 2018 | WOD
180504 (practice)Warm-upWarm-upcoach ledMetconBear Complex (Weight)Power Clean Front Squat Push Press Back Squat Second Push PressMetconBench Press (10-10-10 climbing)Mobility and RecoveryPendlay Row (Weight)
by Sean Osborne | May 3, 2018 | WOD
180503 (practice)Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Rounds)EMOM20 squat snatch (60%) hang power snatch 2 oh squat 4 lateral bar burpeeMetcon1-Mile Run (Time)Max Effort 1-Mile RunMobility and Recovery
by Sean Osborne | May 1, 2018 | WOD
180502 (competition)Warm-upWarm-upcoach ledBack Squat (5×1)climbingMetconCrossFit Games Open 15.3 (AMRAP – Reps)14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersMobility and Recovery
by Sean Osborne | Apr 30, 2018 | WOD
180501 (practice)Warm-upWarm-upcoach ledFront Squat (5×1)climbingMetconKettlebell Swing (5×30)Russian, unbrokenMetconMetcon (Time)200m farmer carry (assigned), then: 5 Rounds 16 db push press (50/35) 2 rope climbs 10 superman 20 sit-upsMobility and...
by Sean Osborne | Apr 29, 2018 | WOD
180430 (competition)Warm-upWarm-upcoach ledFront Squat (5×1)climbingMetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsMobility and Recovery1-Mile Run (Time)Max Effort 1-Mile Run
by Sean Osborne | Apr 26, 2018 | WOD
180427 (competition)Warm-upWarm-upcoach ledBack Squat (5×1)climbingMetconChelsea (AMRAP – Rounds and Reps)Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsMobility and Recovery
