by Sean Osborne | Feb 28, 2021 | WOD
210304Warm-upWarm-up3 rounds, not for time of: 5 shoulder pass throughs, pvc pipe 5 inchworm push-ups 5 shoulder pass throughs, pvc pipe 5 band pull-aparts 5 scap pull-ups 5 kip swings 5 ring rows or pull-ups 5 shoulder press or push press (empty/light barbell) 10...
by Sean Osborne | Feb 28, 2021 | WOD
210303Warm-upWarm-up4 rounds, not for time of: 5 shoulder pass throughs, pvc pipe 1 Turkish get-up, R arm (you choose load) 1 Turkish get-up, L arm (you choose load) 5 push-ups or knee push-ups 10 m high knees 10 m butt kicks 6 jumping air squats 20 jumping jacks...
by Sean Osborne | Feb 28, 2021 | WOD
210302Warm-upWarm-up2 rounds, not for time of: 30 secs of jumping jacks 10 walking lunge steps 10 sit-ups 10 burpees 1x Burgener warm-up with empty barThe Burgener warm-up3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps of muscle snatch 3-5 reps of...
by Sean Osborne | Feb 28, 2021 | WOD
210301Warm-upWarm-up3 rounds, not for time of: 10 m of high knees 8 lateral lunges (4 per side) 10 m of butt kicks 7 squats (squat therapy style, see video below) 7 good mornings (empty barbell) 7 glute bridges (empty/light barbell) 3 broad jumps — then —...
by Sean Osborne | Feb 26, 2021 | WOD
210227Warm-upCrossFit Warm-up3 rounds not for time of: 30 sec sampson stretch (each leg) 10 air squats 10 sit-ups 10 glute bridges 10 push-ups 10 pull-ups/ring rowsMetcon Rx/ScaledShoulder Press (2-2-2-2-2)Use the heaviest weight you can for each set. Rest as needed...
by Sean Osborne | Feb 24, 2021 | WOD
210226Warm-upWarm-up3 rounds, not for time of: 20 jumping jacks 8 air squats (squat therapy style} 8 stiff legged deadlifts, empty barbell 8 glute bridges (no weight or empty barbell) 6 good mornings, empty barbell 4 broad jumps 30-45 secs of foam rolling your back...
by Sean Osborne | Feb 21, 2021 | WOD
210224Warm-up
by Sean Osborne | Feb 21, 2021 | WOD
210223Warm-upWarm-up4 rounds, not for time of: 10 m high knees 10 m butt kicks 6 steps, walking lunges 6 lateral lunges (3 per side) 30 jumping jacks 60 secs of rest — then — Dot drill 2: Perform for 1 round with the R foot and 1 round with the L foot....
by Sean Osborne | Feb 21, 2021 | WOD
210222Warm-upWarm-up3 rounds, not for time of: 10 steps of walking lunges 5 good mornings, empty barbell 5 shoulder pass throughs, pvc pipe 2 Turkish get-ups, R arm – you choose load 2 Turkish get-ups, L arm – you choose load 5-7 power clean + front squat...
by Sean Osborne | Feb 21, 2021 | WOD
210225Warm-upWarm-up3 rounds, not for time of: 1 min of jumping jacks 10 shoulder pass throughs, pvc pipe 5 inchworm push-ups (or regular/knee push-ups) 10 sit-ups 10-15 Russian kettlebell swings (light load) *Ensure you are fully warmed-up before beginning the...
