September 2017 – CrossFit O'Fallon

Sep 29, 2017 by josh 966

9-30

50 Power cleans 135/9520 Pull-ups 50 Shoulder to overhead 135/95 20 Pull-ups 50 push-ups 20 pull-ups 50 kb swings 53/35 20 pull-ups Try to keep reps 50/50 between the partners.

Sep 28, 2017 by josh 805

9-29

15 min to establish a 1 rep max Deadlift for the day WOD From the 2016 masters CrossFit Games “The Sandwich” 80 calorie row 40 shoulder to overhead 115/75 80 deadlifts 115/75

Sep 27, 2017 by josh 820

9-28

Find your heaviest 2 rep touch and go clean or power clean WOD AMRAP 15: 6 HSPU 12 KBS, 70/53 200m Run

Sep 26, 2017 by josh 927

9-27

Strength: Pause back squats 6×2 WOD 2 min amrap: wallballs 20/14 2 min rest 1 min amrap: wallballs 1 min rest 1 min amrap: wallballs 1 min rest ….. WOD ends when you complete 150 wallballs

Sep 25, 2017 by josh 785

9-26

Tuesday Strict Press 5-5-5-3-3-3-1-1-1 WOD 5 rounds 6 push press 95/65rx, 135/95E 12 toes to bar Remember to get your CFO gear pre-ordered ASAP 🙂 Here’s the link...

Sep 24, 2017 by josh 742

MondaySnatch For 10 minutes Starting at 60% of your max, increase weight 5 to 10lbs every minute. If you miss a lift don’t increase the weight. WOD 2RFT: 12 OHS, 95/65 12 Burpees 9 Power Snatches, 95/65 9 Burpee Box Jumps, 20″ 6...

Sep 22, 2017 by josh 788

9-23

5 rds400 m run 40 wallball 40 box jumps Athletes run together but other reps divided anyway.

Sep 21, 2017 by josh 805

9-22

2rm touch and go snatch WOD: 10 minute AMRAP 1 Power Snatch 115/75 1 HSPU 2 Power Snatch 2 HSPU 3,3 4,4 etc…

Sep 20, 2017 by josh 710

9-21

StrengthPause front squat 6×1 Wodapalooza online individual qualifier WOD 1: 7 min amrap Squat clean to thruster 165/115 *the WZA elite weight for this wod was 225/155. **feel free to choose any weight that is challenging under or over the...

Sep 19, 2017 by josh 857

9-20

Turkish get ups 10 each arm WOD: 15 minutes as far as you can go 3 Bar muscle ups 10 kb swings 53/35 3 bar muscle ups 15 kb swings 3 bar muscle ups 20 kb swings 3 bar muscle ups ….. *you may scale the bar muscle ups with 6 c2b...

Sep 18, 2017 by josh 805

“Black and Blue”

6 sets: power clean + push jerk + split jerk WOD “Black and Blue” 5 rds 10 power cleans 135/95 10 burpees

Sep 18, 2017 by josh 1714

Sports Team Training

CrossFit O’Fallon’s Sports Team Training is “cross training” for sports teams. Specializing in explosiveness, agility, speed, endurance, strength and mental toughness! We cater to the specific sport. We prefer our teams to...