October 2019 – CrossFit O'Fallon

Oct 31, 2019 by josh 418

20.4

OPEN 20.4 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10 clean and jerks, 145 | 225 lb. 30 single-leg squats 5 clean and...

Oct 30, 2019 by josh 417

“Iron Patriot”

**6pm class will be open gym only** Happy Halloween!! Strength: Clean + hang clean + front squat + jerk WOD “Iron Patriot” 50 strict press 95/65 Each break, stop and do 25 sit ups Break= anytime the bar stops moving more than 2 seconds.

Oct 29, 2019 by josh 436

“CFO Halloween Chipper”

**6pm class on Halloween, October 31st will be open gym!** “CFO Halloween chipper” 31 kb swings 53/35 31 hollow rocks 31 power cleans 95/65 31 burpees 31 wallballs 20/14 31 shoulder to overhead 95/65 31 hand release push-ups 31 DU’s...

Oct 28, 2019 by josh 424

10-29

Work 20 min on: Snatch Deadlift + High Hang Snatch + Snatch Balance + Snatch – work to a moderate weight that you can still move fast and with total confidence. WOD 3 rds 1 min ground to overhead 95/65 1 min rest 1 min bike cals 1 min...

Oct 27, 2019 by josh 473

10-28

Back Squat 2-2-2-2-2. Climbing WOD 15 min AMRAP 9 thrusters 95/65 7 burpee box jumps 24/20 5 pull-ups *elite 3 bar muscleups in place of the 5 pull-ups

Oct 25, 2019 by josh 449

10-26

In teams of 2 or 3 24 minutes Buy in: 2000m row -Then- AMRAP 30 KB swings 53/35 10 Burpees 30 hang power cleans 95/65 10 burpees

Oct 24, 2019 by josh 412

20.3

Take 20 minutes to warm up your DL and handstand push-ups. 20.3 For time: 21 deadlifts, 155/225 lb. 21 handstand push-ups 15 deadlifts, 155/225 lb. 15 handstand push-ups 9 deadlifts, 155/225 lb. 9 handstand push-ups 21 deadlifts, 205/315 lb...

Oct 23, 2019 by josh 462

10-24

Hey CFO! Join us a Cedar Lakes for a fun Fall CFO outing! Spread the word! November 2 @1:00pm!! Work this complex: 1 power clean + 1 jerk + 1 hang power clean + 1 jerk WOD 10 min Even: 8 burpees Odd: Alt kb or db snatch 50/35 max reps

Oct 22, 2019 by josh 400

10-23

“Work it Wednesday” 6 rounds 3 min AMRAP :20 sec Handstand hold 10 deadlifts 135/95 20 Sit-ups 10 cal bike or row Rest 1 min after each amrap *pick up each amrap where you left off

Oct 21, 2019 by josh 427

10-22

Build to a heavy snatch WOD 400m run 10 snatches @ 65% of today’s heavy 400m run 10 snatches @ 65% of today’s heavy 400m run 10 snatches @ 65% of today’s heavy

Oct 20, 2019 by josh 464

10-21

Back squats 10-10-10 WOD 100 wallballs 50 pull-ups 25 burpees *you may complete these movements in any order you want. **elite: chest to bar Pullups

Oct 18, 2019 by josh 465

Partner Tommy MAC

Partner Tommy Mac 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lbs) 12 Burpees 12 Power Snatch (115/75 lbs) 12 Burpees 12 Push Jerks (115/75 lbs) 12 Burpees 12 Hang Squat Clean (115/75 lbs) 12 Burpees 12 Overhead Squat (115/75 lbs) Divide...