by Sean Osborne | Jul 3, 2021 | WOD
AppleAccessoryMetcon (Weight)Pre-Workout: Build up to a 2-rep weighted strict pull-upWorkoutApple (Time)- RX – 5 Rounds For Time: 25 Wall Balls (20/14#) (10/9-ft) 25 Pull-ups – LEVEL 2 – 5 Rounds For Time: 20 Wall Balls (14/10#) (10/9-ft) 15 Pull-ups...
by Sean Osborne | Jul 2, 2021 | WOD
MagentaWorkoutMagenta (Time)- RX – 2 Rounds For Time: 40 Synchro Box Step-ups (24/20") 30 Synchro Burpees 2k Row – Time Cap = 30:00 – Partner Workout – LEVEL 2 – 2 Rounds For Time: 40 Synchro Box Step-ups (24/20") 30 Synchro...
by Sean Osborne | Jul 1, 2021 | WOD
CarmineWorkoutCarmine (Time)- RX – For Time: 9 Muscle-ups 50 Double Unders 36 Single-Arm DB Power Cleans (50/35#) 40 Double Unders 7 Muscle-ups 30 Double Unders 28 Single-Arm DB Power Cleans 20 Double Unders 5 Muscle-ups 10 Double Unders 20 Single-Arm DB Power...
by Sean Osborne | Jun 30, 2021 | WOD
Time Priority KellyWorkoutTime Priority Kelly (AMRAP – Reps)- RX – 5 Rounds For Reps: 1:00 Max Distance Run 1:00 Max Wall Balls (20/14#) (10/9-ft) 1:00 Max Box Jump Overs (24/20") – No extra time to transition between movements. – LEVEL 2...
by Sean Osborne | Jun 29, 2021 | WOD
Heavy Day – Squat SnatchWorkoutSquat Snatch (12 Sets For Load: 1 Squat Snatch)- Rest 1:00-2:00 between sets – LEVEL 2 – 12 Sets For Load: 1 Squat Snatch – Rest 1:00-2:00 between sets – LEVEL 1 – 12 Sets For Load: 2 Power Snatch + 2...
by Sean Osborne | Jun 28, 2021 | WOD
CyanWorkoutCyan (AMRAP – Rounds and Reps)- RX – AMRAP 15: 5 Strict Toes-to-Bar 10 Bench Press (bodyweight) 15 GHD Sit-ups – LEVEL 2 – AMRAP 15: 5 Strict Knee Raises 10 Bench Press (115/75#) 15 GHD Sit-ups – LEVEL 1 – AMRAP 15: 5...
by Sean Osborne | Jun 27, 2021 | WOD
VioletWorkoutViolet (Time)- RX – 3 Rounds For Time: 23 Calorie Bike 100m KB Farmer Carry (70/53#) – Use two KBs for the farmer carry – LEVEL 2 – 3 Rounds For Time: 23 Calorie Bike 100m KB Farmer Carry (53/35#) – Use two KBs for the farmer...
by Sean Osborne | Jun 26, 2021 | WOD
CeruleanAccessoryMetcon (Weight)Pre-Workout: Build up to a heavy power snatch + overhead squatWorkoutCerulean (AMRAP – Reps)- RX – Every 3:00 x 5 Rounds: AMRAP 2: 15 Overhead Squats (135/95#) Max Unbroken Chest-to-Bar Pull-ups – Rest 1:00 –...
by Sean Osborne | Jun 25, 2021 | WOD
GrettelAccessoryMetcon (Weight)Build up to a heavy power clean + push jerk + split jerkWorkoutGrettel (Time)10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the Bar – LEVEL 2 – 10 Rounds For Time: 3 Clean & Jerk (95/65#) 3 Burpees Over...
by Sean Osborne | Jun 24, 2021 | WOD
NavyWorkoutNavy (Time)- RX – On a 27:00 Clock: From 0:00 – 15:00: EMOM 15: 3 Back Squats From 20:00 – 27:00: 3200m Bike – LEVEL 2 – On a 27:00 Clock: From 0:00 – 15:00: EMOM 15: 3 Back Squats From 20:00 – 27:00: 2800m Bike...
