February 2020 – CrossFit O'Fallon

Feb 28, 2020 by josh 470

2-29

Partner WOD 1 10 mi time cap 30 cal assault Bike 60 deadlifts 135/85 30 cal assault bike 45 hang power cleans 135/85 30 cal assault bike 36 shoulder to overhead 135/85 30 cal assault bike Elite: 155/105 -We will rest between workouts –...

Feb 27, 2020 by josh 502

“Dallas 5”

“Dallas 5” AMRAP from 0:00-5:00: Burpees Rest 5:00-6:00 AMRAP from 6:00-11:00: 7 Deadlifts (155/105 lb) 7 Box Jumps (24/20 in) Rest 11:00-12:00 AMRAP from 12:00-17:00: Turkish Get-Ups 35 kb or dB Rest 17:00-18:00 AMRAP from 18:00-23:00: 7...

Feb 26, 2020 by josh 733

2-27

4 weighted carries Overhead carry down and back Front rack carry down and back Farmers carry down and back Use KBs or dbs WOD 9 min AMRAP 30 du’s 15 sit-ups

Feb 25, 2020 by josh 496

“Work it Wednesday”

Deadlift 5-5-5 WOD “Work it Wednesday!” With a running clock 50 wallballs 20/14 Rest 2 min 30 hspu’s Rest 2 min 50 ball slams 30/20/10 Rest 2 min 30 power cleans 135/95 *this wod has a 21 min time cap

Feb 24, 2020 by josh 444

2-25

Snatch EMOMx16 First 4 mins: 2 Reps at 70-75% Second 4 mins: 1 Rep at 80-85% Third 4 mins: 1 Rep at 85-90% Last 4 mins: 2 reps at 75-80% WOD 10 min 15-12-9 Power snatch 115/80 TTB In remaining time as many bar facing burpees as possible

Feb 23, 2020 by josh 504

2-24

Back Squat 5-5-3-3-1-1-1 WOD 5 rounds 10 alternating Pistols 15 KB swings 53/35

Feb 21, 2020 by josh 454

2-22

Partner WOD 4x200m relay run 30 power snatches 115/80 4x200m relay run 30 box jumps 24/20 4x200m relay run 30 clean and jerks 115/80 4x200m relay run One partner works at a time

Feb 20, 2020 by josh 515

“Karen”

Deadlift 3-3-3-3-3 WOD “Karen” 150 wallball shots 20/14 **Whether you’ve been with us from the beginning or just recently joined our CFO family, we’d love to hear your testimony or favorite quote. No obligation but...

Feb 19, 2020 by josh 455

2-20

Strict Press 3-3-3-3-3 WOD 20-18-16-14-12-10-8-6-4-2 Handstand hold (seconds) Hollow rocks Supermans Situps

Feb 18, 2020 by josh 453

“Work it Wednesday”

Work it Wednesday 4 min KB swings 53/35 4 min Box jumps or step ups 24/20 4 min Burpees 3 min KB swings 53/35 3 min Box jumps or step ups 24/20 3 min Burpees 2 min KB swings 53/35 2 min Box jumps or step ups 24/20 2 min Burpees 1 min KB swings...

Feb 17, 2020 by josh 506

2-18

Snatch EMOM First 5 minutes 2 reps 65-75% of 1 rm Second 5 minute 1 rep 80% or more of 1 rm WOD 100 DUs 50 toes to bar 30 power snatches 95/65 Wednesday is the last day to register for the Anniversary party! If you plan on attending, here’s...

Feb 16, 2020 by josh 474

2-17

Wednesday is the last day to register for the Anniversary party! If you plan on attending, here’s the link: http://events.constantcontact.com/register/event?llr=i6obxtkab&oeidk=a07egvmldv198368604 Back Squat 3-3-3-3-3 WOD 5 rounds of...