by Sean Osborne | Jan 3, 2021 | WOD
210105Warm-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)For time: 50 burpees 50 Wall Balls, 20/14 lbs 50 Hollow Rocks 200 double unders 50...
by Sean Osborne | Jan 3, 2021 | WOD
210104Warm-upWarm-upNot for time: 1x Burgener warm-up with empty bar — then — 3 rounds, not for time of: 45 secs of jumping jacks 5 glute bridges 5 shoulder pass throughs, rubber band 5 band pull-aparts 5 scap pull-ups 5 kip swings 5 ring rows or pull-ups...
by Sean Osborne | Jan 2, 2021 | WOD
210102Warm-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/ScaledDeadlift (5-5-5-5-5)use the same weight for all working sets (65-75%) 5 tall box jumps...
by Sean Osborne | Dec 30, 2020 | WOD
201231Warm-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)10 rounds for time of: 30 Double Unders 5 Hang Power Cleans, 135/95 lbs 5...
by Sean Osborne | Dec 29, 2020 | WOD
201230Warm-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 (AMRAP – Rounds)Death By Dumbbell Thruster With a continuously running clock...
by Sean Osborne | Dec 28, 2020 | WOD
201229Warm-upWarm-up2 rounds, not for time of: 50 jumping jacks 7 pvc pass throughs 5-10 push-ups 7-10 sit-ups 10-20 sec handstand hold against wall 6 shoulder taps (3 per side) 7 good mornings, empty barbell 1x Burgener warm-up with empty barThe Burgener warm-up3-5...
by Sean Osborne | Dec 27, 2020 | WOD
201228Warm-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/ScaledBack Squat (1-1-1-1-1-1-1)Use the heaviest weight you can for each set. Rest as needed...
by Sean Osborne | Dec 26, 2020 | WOD
201226Warm-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 (3-3-3-3-3-3)climb to a heavy 3Optional Accessory WorkBent Over Row...
by Sean Osborne | Dec 23, 2020 | WOD
201224Warm-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 RxReps For Santa (Time)4 rounds for time of: 50 double unders 8 ring dips 20 V-upsMetcon...
by Sean Osborne | Dec 20, 2020 | WOD
201223Warm-up
