October 2020 – Page 2 – CrossFit O'Fallon

Oct 16, 2020 by josh 341

10-17

On a running clock 0-12:00 AMRAPPartner A: 15/12 cal bike or rowPartner B: 8 box jumps*then switch 12:00-20:00 AMRAPPartner A: 12/10 cal bike or rowPartner B: 6 pullups*then switch 20:00-26:00 AMRAPpartner A: 9/7 cal bike or rowPartner B: 3...

Oct 15, 2020 by josh 470

“Zachary Tellier”

“Zachary Tellier” For Time: Round 1:10 Burpees Round 2: 10 Burpees25 Push-Ups Round 3: 10 Burpees25 Push-Ups50 Lunges Rounds 4: 10Burpees25 Push-Ups50 Lunges100 Sit-Ups Round 5: 10 Burpees25 Push-Ups50 Lunges100 Sit-Ups150 Air Squats Complete the...

Oct 14, 2020 by josh 356

10-15

Check out our fall merchandise! Order online! https://crossfitofallonmo.com/shop/ Bench Press or floor press5×5 WOD800m row60 KB swings53/3512 alternating TGUs 53/35

Oct 13, 2020 by josh 354

10-14

Work this complex for 10 minutesSnatch grip deadlift+Hang power snatch + 2 OHS WOD800m run40 bar facing burpees40 OHS 95/6540 sit-ups40 hang power snatches

Oct 12, 2020 by josh 396

10-13

Deadlift3-3-3+ @ 80% Your third set is a max effort set WOD 12 min amrap6 hspu9 box jumps 24/206 power cleans 155/105

Oct 11, 2020 by josh 430

10-12

Back Squat3-3-3+ @ 80% *the third set is a max effort set. WOD50 wallballs 20/1425 pullups40 wallballs 20/1420 pullups30 wallballs 20/1415 pullups20 wallballs 20/1410 pullups10 wallballs 20/145 pullups

Oct 9, 2020 by josh 368

10-10

Partner WOD 20 min amrap 20 power snatches 115/80 20 pull-ups 20 KB swings 53/35 20 push-ups

Oct 9, 2020 by josh 360

Zembiec

Zembiec5 rounds for time of:11 back squats 135/957 burpee pull-ups400-meter run Elite version: (this is how the main site prescribes). 185/125 back squatsAnd burpee strict pullups *backsquat taken from the floor

Oct 7, 2020 by josh 653

10-8

Find a heavy power clean and jerk WOD WOD:10 minEven: 8 hang power cleans 115/80Odd: amrap hspu’s

Oct 6, 2020 by josh 378

“Work it Wednesday”

“Work it Wednesday” 20 min amrap:15 burpees20 Sit ups15 Kb swings 53/35200m run Rest 3 minutes 4 minute amrapBike or rower calories

Oct 5, 2020 by josh 325

10-6

Build to a heavy power snatch WOD6 rounds:30 power snatch:30 rest:30 shoulder to overhead:30 rest *use 60% of today’s heavy power snatch

Oct 4, 2020 by josh 344

10-5

Back Squat5-5-5+ @70%The last set is a max effort set. WOD24-20-16-12-8-4Front rack lunges 95/65Hand release pushups