by Sean Osborne | Dec 6, 2017 | WOD
171206 (practice)Warm-upWarm-upcoach ledStrengthShoulder Press (8-6-4-2-1-1-1)Seated Lateral Raise (3×15)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 1 MU (bar or ring) 2 TGU 3 DB Squat Snatchs (each) 20 Double UndersMobility and...
by Sean Osborne | Dec 5, 2017 | WOD
171205 (practice)Warm-upWarm-upcoach ledStrength
by Sean Osborne | Dec 4, 2017 | WOD
171204 (competition)Warm-upWarm-upcoach ledMetconCrossFit Games Open 13.4 (AMRAP – Reps)Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean...
by Sean Osborne | Dec 1, 2017 | WOD
171201 (competition)Warm-upWarm-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 restStrengthPull-Up Negative...
by Sean Osborne | Nov 30, 2017 | WOD
171130 (practice)Warm-upWarm-upcoach ledStrengthDeadlift (8×1)E2MOM 16MetconMetcon (Time)7 rounds 20 Russian swings (53/35) 15 beat swings 10 goblet squats 5 inch worms with push-up15 minute capMetcon (Time)Max wall sit4 minute capMobility and...
by Sean Osborne | Nov 29, 2017 | WOD
171129 (competition)
by Sean Osborne | Nov 28, 2017 | WOD
171128 (practice)Warm-upWarm-upcoach ledStrengthZercher Squat (6×3)build to a heavy 3MetconMetcon5 rounds 20 doubles 20 push-ups 3 squat cleans (165/115)2 Minute Max T2BMetcon200′ walking lungeMobility and Recovery
by Sean Osborne | Nov 27, 2017 | WOD
171127 (practice)Warm-upWarm-upcoach ledMetconMetconTabata: alternate plank and flutter kick16 rounds total. Plank on forearm.MetconIn teams of 2: AMRAP 6 sprint, 4 burpees, bear crawl Metcon27-21-15-9-3 box jump (24/20) sit-upsMobility and...
by Sean Osborne | Nov 22, 2017 | WOD
171122 (mental toughness)MetconMetconThanksgiving Sample Platter
by Sean Osborne | Nov 21, 2017 | WOD
171121 (competition)Warm-upWarm-upcoach ledMetconMetconEMOM 12 odd: 3 push press (70-80%) even: 5 strict chin-upPush Press (6×3)Chin-UpsStrengthBanded Press Down (3×20)Metcon500m RowMax Effort 500m Rowrest until recovered400m RunMax Effort 400m RunMobility...
