December 2019 – CrossFit O'Fallon

Dec 30, 2019 by josh 429

12-31

Strict press 5-5-5-5 WOD 10 min Even 15 kb swings 53/35 Odd max effort burpees *score is total burpees

Dec 29, 2019 by josh 477

12-30

Holiday week hours Monday – regular Tuesday – 5,6,7,8,9am only Wednesday – open gym 9-noon Thursday – regular hours Front Squat 5-5-3-3-3-1-1-1 WOD “Fran” 21-15-9 Thrusters 95/65 Pull-ups

Dec 27, 2019 by josh 480

Happy 40th Birthday Jon! “Partner Chief” 5 rounds 4 minute amrap: 3 power cleans 135/95 6 pushups 9 air squats Rest 1 minute between amraps *alternate each round full round with your partner. After party: 40 burpees

Dec 26, 2019 by josh 433

12-27

Strength 1 push jerk + 1 split jerk WOD 2 min pull-ups 2 min rest 2 min burpees 2 min rest 2 min burpee pull-ups 2 min rest 2 min cal bike or row

Dec 25, 2019 by josh 455

12-26

Reminder: the hours for 12/26 are: 7,8,&9am Snatch 5×2 WOD Run 400m 21 OHS 95/65rx, 135/95E Run 400m 15 power snatches 95/65rx, 135/95E Run 400m 9 squat snatches 95/65rx, 135/95

Dec 23, 2019 by josh 418

“12 Days of Christmas”

12 days of Christmas” Class times: 7, 8, & 9am today! “12 days of Christmas” 1 hspu 2 lateral bar hops 3 hand release push-ups 4 push press 95/65 5 SDHP 95/65 6 burpees 7 pull-ups 8 thrusters 95/65 9 toes 2 bar 10 kb swings 11 box jumps 12...

Dec 22, 2019 by josh 532

12-23

This week’s holiday schedule: 12/23 normal hours 12/24 7,8,9am only 12/25 closed 12/26 7,8,9am only 12/27 normal hours 12/28 normal hours Pause Back Squats 5×3 (3 second pause in the bottom) WOD 12 minutes Buy in 800m run In remaining time...

Dec 20, 2019 by josh 460

“Ho Ho Holy Cow”

Partner WOD 25 min amrap “Ho Ho Holy Cow” 25 Snatches 95/65 25 Air Squats 25 Narrow Hand Push-Ups 25 Thrusters 95/65 25 Airdyne Calories 25 Cleans (hang position) 95/65 25 Lunges (each leg) 25 Air Squats 25 Up Downs (AKA Burpees) 25 Sit-Ups

Dec 19, 2019 by josh 691

“Red Nosed Reindeer”

OHS 3-3-3 WOD: “Red Nosed Reindeer” For Time 25 Rower calories 25 Up downs (aka burpees) 25 Double unders 25 Overhead squats 115/75 25 Lunges w/weight 115/75 25 Push press 115/75 25 Hang snatches 115/75

Dec 18, 2019 by josh 486

12-19

Hang power clean 3-3-3-3-3 WOD 10 amrap 10 hang power cleans 95/65 30 DUs

Dec 17, 2019 by josh 420

12-18

Push Press 10-10-10 WOD 4 rounds :45 10yd Shuttle runs :15 rest :45 Sit-ups :15 rest :45 Burpees :15 rest :45 Strict pull-ups :15 rest

Dec 16, 2019 by josh 729

12-17

Due to weather conditions we will have an open gym from 9am on. We will be back in schedule for the 4, 5, & 6pm. Strength 3 position snatch (hip, knee, floor) WOD 70/60 cal row 50 alternating dB snatches 50/35 30 toes to bar