by Sean Osborne | Jan 24, 2021 | WOD
210128Warm-upWarm-up3 rounds, not for time of: 4 burpees 8 air squats (squat therapy style) (see video below) 8 stiff-legged deadlifts, empty barbell 8 glute bridges (no weight or empty barbell) 6good mornings 4 broad jumpsMetcon RxMetcon (Time)15-12-9 reps, for time...
by Sean Osborne | Jan 24, 2021 | WOD
210127Warm-upWarm-up3 rounds, not for time of: 25 jumping jacks 10 pvc pass throughs 5-10 push-ups 10-20 sec handstand hold against wall or with feet on a box 6 shoulder taps (3 per side) against wall or with feet on a box *Ensure you are fully warmed-up before...
by Sean Osborne | Jan 24, 2021 | WOD
210126Warm-up
by Sean Osborne | Jan 24, 2021 | WOD
210125Warm-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 RxHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsOther...
by Sean Osborne | Jan 17, 2021 | WOD
210123Warm-up
by Sean Osborne | Jan 17, 2021 | WOD
210122Warm-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 (4 Rounds for reps)4 intervals, each interval for time, of: 8 Strict Pull-ups 8 Kipping...
by Sean Osborne | Jan 17, 2021 | WOD
210121Warm-upWarm-up4 rounds, not for time of: 30-45 secs of double unders or single unders 10 Russian kettlebell swings (you choose load) 7 jumping air squats 5 inchworm push-ups 7 ring rows *Ensure you are fully warmed-up before beginning the workout.Metcon RxMetcon...
by Sean Osborne | Jan 17, 2021 | WOD
210120Warm-upWarm-up3 rounds, not for time of: 25 jumping jacks 12 jumping air squats 8-12 stiff legged deadlifts, empty barbell 8-12 glute bridges, no weight or empty barbell 6 good mornings empty barbell 4 broad jumpsMetcon Rx/ScaledDeadlift (5-5-5-5-5)Compare to...
by Sean Osborne | Jan 17, 2021 | WOD
210119Warm-upWarm-up2 rounds, not for time of: 1 min of jumping jacks 10-15 sit-ups 10-15 ring rows 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 overhead squat 3-5 reps...
by Sean Osborne | Jan 17, 2021 | WOD
210118Warm-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 rounds for time of: Run, 400 m 10 Bar Muscle-ups 10 Overhead Squats, 60%...
