by Sean Osborne | Mar 15, 2018 | WOD
180315 (practice)Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Rounds and Reps)AMRAP 13 10 db snatch R (50/35) 10 db snatch L 15 sit-ups 20 double unders 15 air squats 10 push-upsMobility and Recovery
by Sean Osborne | Mar 14, 2018 | WOD
180314 (competition)Warm-upWarm-upwarm upMetconMetcon (Time)21-15-9 push press (115/80) box jumps (24/20) t2bMetconMetcon (Time)21-15-9 thrusters (95/65) burpeesMobility and Recovery
by Sean Osborne | Mar 12, 2018 | WOD
180312 (mental toughness)Warm-upWarm-upcoach ledMetconMetcon (Time)3RFT: 3 power cleans (185/130) or 80% 3 front squat 12 burpee box jumps (30/24) 12 chest to bar 400m runMobility and Recovery
by Sean Osborne | Mar 9, 2018 | WOD
18.3Metcon
by Sean Osborne | Mar 8, 2018 | WOD
180308 (practice)Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Rounds and Reps)AMRAP 8 8 pull-ups 8 push press (95/65) 8 back rack lungeGymnasticsParallette Shoot Through (3×10)Parallette L-Sit (Time)max L-sit, 45# plate under the heelsMobility and...
by Sean Osborne | Mar 7, 2018 | WOD
180307 (competition)Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Rounds)EMOM 20 power clean front squat split jerk 2 back squats75% of bodyweight Score the total, full rounds you completeMobility and Recovery
by Sean Osborne | Mar 6, 2018 | WOD
180306 (practice)Warm-upWarm-upcoach ledMetconMetcon (Time)30 deadlifts (185/130) 50 double unders 30 t2b 50 double unders 30 hspu 50 double unders 30 burpees 50 double undersMobility and Recovery
by Sean Osborne | Mar 5, 2018 | WOD
180305 (practice)Warm-upWarm-upcoach ledMetconGood Mornings (3-3-3-3-3)climbingMetconMetcon (AMRAP – Reps)Tabata: Russian swings (53/35) sit-ups air squats push-upsComplete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8...
by Sean Osborne | Mar 3, 2018 | WOD
Fight Gone Really BadMetcon (AMRAP – Reps)- Yoke Pull – Sand Bag Carry – HSPU – Sit Ups – Double Unders
by Sean Osborne | Mar 2, 2018 | WOD
18.2Warm-upWarm-upcoach ledMetconCrossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a –...
