August 2020 – CrossFit O'Fallon

Aug 31, 2020 by josh 320

9-1

Back Squat (w/ a 3 second pause in the bottom)5×5 WOD3 rds30 wallballs 20/1430 kb swings 53/35

Aug 30, 2020 by josh 643

8-31

20 min technique workClean & jerk WOD3 rounds400m run9 hang power cleans 95/6512 jerks 95/65 Elite 135/95

Aug 27, 2020 by josh 472

“Loredo“ Six rounds for time of:24 Squats24 Push-ups24 Walking lunge stepsRun 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade...

Aug 26, 2020 by josh 355

8-27

Work for 15 minutes on:3 position snatch(Hip, knee, floor) WOD80 cal row40 hang power snatches 75/5520 burpees

Aug 25, 2020 by josh 382

“Work it Wednesday”

Work it Wednesday”5 rds1 min box jumps or step ups 24/201 min sit ups1 min rest1 min kb or dB snatch1 min assault bike or rower cals1 min rest

Aug 24, 2020 by josh 354

8-25

15 min to work on:3 position Clean & Jerk(Hip, knee, floor) WOD 50-40-30-20-10DU’s25-20-15-10-5Pushups10-8-6-4-2Deadlifts 225/155

Aug 23, 2020 by josh 340

8-24

Front SquatFind a heavy single for the day WOD7 rounds:30 thrusters 95/65:30 rest:30 pull-ups:30 rest

Aug 21, 2020 by josh 432

8-22

Partner WOD 150 Wallballs 20/14 150 KB swings 53/35 100 ground to overhead 95/65 100 burpees Divide the reps anyway you like. You may also jump to other movements before finishing a movement.

Aug 20, 2020 by josh 391

“Hall”

“Hall” 5 rounds for time of:3 power cleans 225/155200-meter sprint20 kettlebell snatches 53/35 (10 each arm)Rest 2 minutes For RX snatches must be completed with a KB but can be performed out of the hang. Score is total time to complete WOD...

Aug 19, 2020 by josh 371

8-20

Front rack or overhead lunges4 x 10steps WOD3 rounds20 bike cals20 curls 75/5520 dynamic pushups

Aug 18, 2020 by josh 483

8-19

On a running clock: run 800m Then 15 min AMRAP6 pullups (elite 6 muscle ups)8KB swings 53/3526 plate hops 45 plate Run 800m *score is rounds completed from the AMRAP and total time to complete entire WOD All athletes will be starting the amrap at...

Aug 17, 2020 by josh 402

8-18

For the remainder of August, the Monday-Friday 9am class will be an open gym time. We will re-evaluate in September. Snatch10 EMOM1 hang snatch + 1 snatch *once EMOM is complete take 3 attempts at a heavy complex of 1 hang snatch + 1 snatch WOD8...