by Sean Osborne | Feb 7, 2021 | WOD
210209Warm-upWarm-up3 rounds, not for time of: 30 secs of jogging/running in place (high knees) 10 sit-ups or hollow rocks 8 air squats (squat therapy style) (see video below) 8 stiff-legged deadlifts, empty barbell 8 glute bridges (no weight or empty barbell) 6 good...
by Sean Osborne | Feb 7, 2021 | WOD
210208Warm-upWarm-up3 rounds, not for time of: 30 secs of jumping jacks 5 inchworm push-ups 10 jumping air squats 5 shoulder pass throughs, pvc pipe 5 band pull aparts 5 scap pull-ups 5 kip swings 5 ring rows or pull-ups *Ensure you are fully warmed-up before...
by Sean Osborne | Feb 5, 2021 | WOD
210205Warm-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 RxJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class...
by Sean Osborne | Jan 31, 2021 | WOD
210206Warm-up
by Sean Osborne | Jan 31, 2021 | WOD
210204Warm-up
by Sean Osborne | Jan 31, 2021 | WOD
210203Warm-up
by Sean Osborne | Jan 31, 2021 | WOD
210202Warm-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 RxMetcon (Time)3 intervals, each interval for time, of: Dumbbell Front Rack Lunge, 50/35 lbs, 30...
by Sean Osborne | Jan 31, 2021 | WOD
210201Warm-upWarm-up3 rounds, not for time of: 5 good mornings, empty barbell 5 deadlifts, empty barbell 5 hang power cleans, empty barbell 5 front squats, empty barbell 5 shoulder press, empty barbell 5 band pull aparts 5 scap pull-ups 5 ring rows or pull-ups —...
by Sean Osborne | Jan 24, 2021 | WOD
210130Warm-up
by Sean Osborne | Jan 24, 2021 | WOD
210129Warm-upWarm-up3 rounds, not for time of: 7 shoulder pass throughs, pvc pipe 10 overhead squats with pvc pipe 7 band pull aparts 7 ring rows 7 push-ups or knee push-ups 7 sit-ups or hollow rocks *Ensure you are fully warmed-up before beginning the workout.Metcon...
