by Sean Osborne | Jun 13, 2021 | WOD
EllenWorkoutEllen (Time)3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBs – LEVEL 2 – 3 Rounds For Time: 20 Burpees 21 DB Snatches...
by Sean Osborne | Jun 12, 2021 | WOD
Ash GrayWorkout1-Mile Run (Time)Max Effort 1-Mile RunOn a 16:00 Clock: From 0:00 – 12:00: 1600m Run – LEVEL 2- Same as RX – LEVEL 1 – Same as RXHandstand Walk (From 12:00 – 16:00: Max Distance Handstand Walk)- LEVEL 2- From 12:00 –...
by Sean Osborne | Jun 11, 2021 | WOD
LylaWorkoutLyla (Time)10-9-8-7-6-5-4-3-2-1 Reps For Time: Muscle-ups Bodyweight clean and jerks – Time Cap = 25:00 – LEVEL 2 – For Time: 3-3-3-3-3-3-3-3 Ring Muscle-ups 8-7-6-5-4-3-2-1 Clean & Jerk (2/3 bodyweight) – LEVEL 1 – For...
by Sean Osborne | Jun 10, 2021 | WOD
Baby BlueWorkoutBaby Blue (Time)- RX – For Time: 30/21 Calorie Row …then 2 Rounds: 20 Back Squats (155/105#) 20 Box Step-ups (24/20") …then 30/21 Calorie Row – LEVEL 2 – For Time: 24/18 Calorie Row …then 2 Rounds: 20 Back...
by Sean Osborne | Jun 9, 2021 | WOD
Interval HelenWorkoutInterval Helen (Time)- RX – Every 4:00 x 5 Rounds: 400m Run 21 KB Swings (53/35#) 12 Pull-ups – LEVEL 2 – Every 4:00 x 5 Rounds: 400m Run 21 KB Swings (35/26#) 7 Pull-ups – LEVEL 1 – Every 4:00 x 5 Rounds: 400m Run 21...
by Sean Osborne | Jun 8, 2021 | WOD
Annie + 1k RowWorkoutMetconExplanation Note: Today’s workout will be performed on a 17:00 clock and consists of two parts. Part 1 is the CrossFit benchmark "Annie" and will occur on a 10-minute clock. After the 10-minute clock in Part 1 expires, rest 2...
by Sean Osborne | Jun 7, 2021 | WOD
Heavy Day – Front SquatWorkoutFront Squat (8 Sets For Load: 4 Front Squats)- LEVEL 2 – Same as RX – LEVEL 1 – Same as RXAccessoryMetconOn a 5:00 Clock: Accumulate L-Sit HoldStretchingMetconAccumulate: 30 Dead Bugs...
by Sean Osborne | Jun 6, 2021 | WOD
AureolinWorkoutAureolin (AMRAP – Reps)- RX – Every 2:00 x 4 Rounds: 200m Medball Run (20/14#) Max Rep Hang Power Cleans (185/125#) – Rest 1:00 between rounds – LEVEL 2 – Every 2:00 x 4 Rounds: 200m Medball Run (10/8#) Max Rep Hang Power...
by Sean Osborne | Jun 5, 2021 | WOD
AGOQ 21.1WorkoutAGOQ 21.1 (Time)- RX – 5 Rounds For Time: 15 Handstand Push-ups 15 DB Shoulder-to-Overhead (50/35#) 15 Calorie Row – Time Cap = 20:00 – Use two DB’s for the shoulder-to-overhead – LEVEL 2 – 5 Rounds For Time: 8...
by Sean Osborne | Jun 4, 2021 | WOD
AzureWorkoutAzure (Time)- RX – 10 Rounds For Time: 16 DB Walking Lunges (35/25#) 8 Toes-to-Bar 1 Rope Climb (15-ft) – Partner Workout: alternate rounds with a partner until each partner has completed 5 rounds. – LEVEL 2 – 10 Rounds For Time: 16...
