by Sean Osborne | Jun 23, 2021 | WOD
LaneAccessoryHang Power Snatch (Build up to a heavy hang power snatch)WorkoutLane (5 Rounds for reps)5 Rounds for Max Reps of: ¾ bodyweight hang power snatches Handstand push-ups Rest as needed between rounds. Explanation Note: The score for today’s...
by Sean Osborne | Jun 22, 2021 | WOD
MaroonWorkoutMaroon (AMRAP – Reps)- RX – On a 17:00 Clock: From 0:00 – 5:00: Max Double Unders From 6:00 – 11:00: Max Single-Leg Squats From 12:00 – 17:00: Max Calorie Row – LEVEL 2 – On a 17:00 Clock: From 0:00 – 5:00-...
by Sean Osborne | Jun 21, 2021 | WOD
YellowWorkoutYellow (AMRAP – Rounds and Reps)- RX – AMRAP 14: 800m Run 50 Toes-to-Bar 40 Wall Balls (20/14#) (10/9-ft) 30 KB Swings (70/53#) 20 Ring Muscle-ups – LEVEL 2 – AMRAP 14: 600m Run 40 Toes-to-Bar 30 Wall Balls (16/10#) (10/9-ft) 20 KB...
by Sean Osborne | Jun 20, 2021 | WOD
Heavy Day – DB Strict PressHeavy Day – DB Strict Press (Weight)- RX – For Load: 22-18-14-10-6-2 DB Strict Press Unbroken Feet-Elevated Ring Rows – Increase strict press loading each round. – LEVEL 2 – For Load: 22-18-14-10-6-2 DB...
by Sean Osborne | Jun 19, 2021 | WOD
VermillionWorkoutVermillion (Time)- RX – For Time: 21 Deadlifts (225/155#) 7 Rope Climbs (15/10-ft) 15 Deadlifts 5 Rope Climbs 9 Deadlifts 3 Rope Climbs – LEVEL 2 – For Time: 21 Deadlifts (155/105#) 3 Rope Climbs (15/10-ft) 15 Deadlifts 2 Rope Climbs...
by Sean Osborne | Jun 18, 2021 | WOD
ChartreuseWorkoutChartreuse (Time)- RX – 3 Rounds For Time: 500/400m Row 400m Run 30 Walking Lunges – Rest 2:00 – LEVEL 2 – 3 Rounds For Time: 400/300m Row 300m Run 30 Walking Lunges – Rest 2:00 – LEVEL 1 – 3 Rounds For Time:...
by Sean Osborne | Jun 17, 2021 | WOD
Partner AndiWorkoutPartner Andi (Time)- RX – For Time: 100 Hang Power Snatch (65/45#) 100 Push Press 100 Sumo Deadlift High Pulls 100 Front Squats – Partner Workout: split up the reps as needed with a partner. – LEVEL 2 – For Time: 100 Hang...
by Sean Osborne | Jun 16, 2021 | WOD
CatawbaWorkoutCatawba (Time)- RX – For Time: 18-16-14-12-10-8-6-4-2 Bench Press (135/95#) 9-8-7-6-5-4-3-2-1 L Pull-up – Time Cap = 20:00 – LEVEL 2 – For Time: 18-16-14-12-10-8-6-4-2 Bench Press (95/65#) 3-3-3-3-3-3-3-3 L Pull-up – LEVEL 1...
by Sean Osborne | Jun 15, 2021 | WOD
Heavy Day – Deadlift – 06.17.2021WorkoutDeadlift (Every 2:00 x 8 Sets: 5 Deadlifts)- LEVEL 2 – Same as RX – LEVEL 1 – Same as RXAccessoryMetcon3 Sets: 15 DB Side Bends / Side 5 Weighted Strict Pull-upsStretchingMetcon3 Sets: :30...
by Sean Osborne | Jun 14, 2021 | WOD
Bright GreenWorkoutBright Green (Time)- RX – For Time: 150 Double Unders 75 GHD Sit-ups 75 Hip Extensions 150 Double Unders – LEVEL 2 – For Time: 1:30 Double Unders 50 GHD Partial Range of Motion Sit-ups 50 Hip Extensions 1:30 Double Unders –...
