by Sean Osborne | Aug 16, 2017 | WOD
170816Warm-upWarm-upcoach ledWarm-upwod prep: clean patterning with PVCMetconMetcon (Time)10 cleans (185/130) 20 burpees 30 sit-ups 40 air squats 30 sit-ups 20 burpees 10 cleansCashoutMetcon (Time)30 box jumps (30/24) 20 hspuOptional Additional ConditioningShoulder...
by Sean Osborne | Aug 15, 2017 | WOD
170815Warm-upWarm-upcoach ledWarm-upprep: air squats, DB OH lungeMetconMetcon (AMRAP – Rounds and Reps)in teams of 2: AMRAP 15 20 db oh lunge (45/35) 20 wall balls (20/14)Partner 1 starts the amrap and partner 2 runs 400m. Partner 2 finishs the 400m and picks up...
by Sean Osborne | Aug 14, 2017 | WOD
170814Warm-upWarm-upcoach ledMetconThe CrossFit Total (Total Weight)Mobility and Recovery
by Sean Osborne | Aug 11, 2017 | WOD
170811Warm-upWarm-upcoach ledWarm-up2 RNFT 8 sandbag squats 8 db rows L 8 db rows R 8 push-upsMetconAir Force (Time)20 Thrusters (95/65) 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats ——- 4 burpees to start the workout and 4...
by Sean Osborne | Aug 10, 2017 | WOD
170810Warm-upWarm-upcoach ledWarm-upprep:StrengthMetconMetcon (Time)Optional Additional ConditioningHSPU Negative (3×10)Pull-Up Negative (3×10)Mobility and Recovery
by Sean Osborne | Sep 13, 2016 | Coach's Blog
Strive for quality movement, work towards perfecting your squat, kip, running stride, push-ups, and overhead position. Make your goal to increase the quality of your movement first, after that the speed, metcon time, and weight will mean so much more....
by Sean Osborne | Aug 24, 2016 | Coach's Blog, Updates
Building hip strength, in my opinion, is what a good, GPP training plan should be striving towards. The foundation must be built before any real intensity is placed on an athlete. The hips are the motor and the back and midline are the transmission, this is what...
by Sean Osborne | Jun 8, 2016 | Coach's Blog, Updates
“I want to be faster.” “I want to be stronger.” “I want to be thicker.” “I want to be thinner.” “I want to live longer.” “I want to lift heavier.” Ring true? The fitness and nutrition industry is built around pandering to an audience that might vaguely want one or...
by Sean Osborne | May 20, 2016 | Coach's Blog, Updates
I like the shared suffering. It feels good to do something difficult as a group, it brings you and your fellow classmates closer together. I need the community. I need people to hold me accountable especially when I don’t want to be, that’s when I...
by Sean Osborne | May 19, 2016 | Coach's Blog, Updates
So you’ve decided to take the leap and you’re going to give CrossFit a try. Your friends won’t stop talking about it, you watched a few YouTube videos, and you fancy losing a little weight. But what to wear? We get this question a lot and it’s pretty...
