October 2020 – CrossFit O'Fallon

Oct 30, 2020 by josh 344

10-31

In teams of 2 or 3 3 rounds50 Wallballs 20/1440 KB swings 53/35rx 70/53E30 Burpees40 box jumps 24/20400m run (together) *one works at a time except all run together

Oct 30, 2020 by josh 380

“Hammer”

“Hammer”5 Rounds For Time5 Power Cleans (135/95 lb)10 Front Squats (135/95 lb)5 Jerks (135/95 lb)20 Pull-Ups90 seconds Rest

Oct 28, 2020 by josh 384

10-29

3 position snatch(Hip, knee, floor) WOD10 minutesEven: 15 sit-upsOdd: as many single arm dB or kb snatches as possibleRx 53/35 Score is total snatches

Oct 27, 2020 by josh 395

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 31 pull-ups 31 calorie row *complete the movements in ANY order you like...

Oct 26, 2020 by josh 430

10-27

Today’s the last day to get your fall gear pre ordered. Here’s the link: https://crossfitofallonmo.com/shop/ Work 20 minutes on 3 position clean (hip,knee, floor) WOD 3 rds1 min power cleans 135/951 min rest1 min bike or rower cals1 min rest1 min...

Oct 25, 2020 by josh 369

10-26

Tomorrow is the last day to pre order Fall merchandise! Here’s the link: https://crossfitofallonmo.com/shop/ OHS5-5-3-3-3-1-1-1 WOD:12-9-6-3Toes to barThrusters 95/65Bar facing burpees *elite 115/75

Oct 23, 2020 by josh 335

10-24

Partner WOD: 1600m rowThen10 rounds10 shoulder to overhead 155/10512 pullups If you would like to pre order some CFO fall merchandise, here’s the link: https://crossfitofallonmo.com/shop/

Oct 22, 2020 by josh 349

10-23

10 minutes of snatch technique work Hero WODBrenton5 Rounds For TimeBear Crawl (100 ft)Standing Broad-Jumps (100 ft) *Perform 3 Burpees after every 5 Broad-JumpsElite: wear a vest

Oct 21, 2020 by josh 357

10-22

Strict Press5 @ 70%3 @ 80%1+@ 90% this is a max effort set WODTabataPushups with hands elevated on plates*use 35s or 45s, plate under each hand, add stretch at the bottom of the rep and explode up to lock out. Rest 2 minutes Tabata Bent over row...

Oct 20, 2020 by josh 374

“Work it Wednesday!”

“Work it Wednesday”5 x 2 minute rounds20 DUs10 OHS 95/6510 toes to barRest 1 minute after each round and pick up where you left off Then 5 x 2 minute rounds10 cal row or bike10 hang snatch 95/6520 sit-upsRest 1 minute after each round and pick up...

Oct 19, 2020 by josh 369

10-20

Fall gear is here!! Here’s the link to pre order: https://crossfitofallonmo.com/shop/?fbclid=IwAR2HNI5Ezb7P4Y_zLxAsVs456VHLyN5yDaTm_sLLD5yGjeD5EO81e5fg5dk Build to a heavy clean and jerk for the day WODUsing 75% of your heaviest clean and jerk...

Oct 18, 2020 by josh 400

10-19

Back Squat5 @ 70%3 @ 80%1+ @ 90%. – this is a max effort set WOD WOD12 min AMRAP9 thrusters 95/657 burpees5 pull-ups*elite 3 bar muscleups in place of the 5 pull-ups Fall merchandise is ready for pre orders!...