July 2017 – CrossFit O'Fallon

Jul 31, 2017 by josh 753

8-1

TuesdayWarm up to 65% then emom 10 2 squat snatches WOD: 3 rounds 21 deadlifts 185/125 7 OHS 185/125 *One barbell

Jul 30, 2017 by josh 663

“Pushing Nicole”

Monday4x6 strict press “Pushing Nicole” 20 min amrap 400m run Max effort hspu Each time you come off the wall, run again. Score is total hspus!

Jul 28, 2017 by josh 785

7-29

In teams of 3 or 4 150 pull-ups Run 400 together 90 clean and jerks 135/95 Run 400 together 150 wallballs 20/14 Run 400 together 90 box overs 24/20

Jul 27, 2017 by josh 737

7-28

Front rack walking lunges3 sets of 10 steps – as heavy as possible WOD 3 rounds 400m run 20 ball slams 30/20 8 muscle ups bar or ring

Jul 26, 2017 by josh 805

7-27

Find a heavy Power clean WOD 50 wallballs 20/14 50 burpees 50 kb swings 53/35 50 du’s

Jul 25, 2017 by josh 924

7-26

Find a heavy snatch WOD 8 min amrap 7 power snatches 115/75 14 pull-ups 21 box jumps 24/20

Jul 24, 2017 by josh 806

7-25

Back Squat2x5@55% 2×5@65% 2×5@75% WOD 5 rounds 12 ttb 9 hspu 6 deadlifts 225/155 *16 min time cap

Jul 23, 2017 by josh 781

7-24

From the rack: 5×3 push jerks ahap 800m run 15 shoulder to overhead 135/95 800m run 15 shoulder to overhead 135/95

Jul 21, 2017 by josh 758

7-22

Partner WOD 15 min amrap:30 ball slams 30/20 30 power cleans 135/95 30 pull-ups 60 DUs or singles

Jul 20, 2017 by josh 752

7-21

Turkish get up10 each arm Reverse tabata – beat the heat! *work 10 seconds/rest 20 Ground to overhead 95/65 Rest 2 min Air squats Rest 2 min Hollow rocks

Jul 19, 2017 by josh 796

7-20

ThursdayStrict Press 5×5 8 min amrap 30 du’s 15 push-ups

Jul 18, 2017 by josh 788

7-19

Power clean + hang clean + push jerk + split jerk WOD 3rft 10 c2b pull-ups 15 burpees 20 deadlifts 185/125