November 2020 – CrossFit O'Fallon

Nov 30, 2020 by josh 338

12-1

Work 20 minutes on1 clean + 1 hang clean + 1 jerk WOD 6 rounds9 hang power cleans 115/805 HSPUs Elite: 155/105 & strict HSPUs

Nov 29, 2020 by josh 306

Back SquatFind a 10 rep max WOD5 min amrap5 pull-ups10 pushups15 air squatsRest 1 min4 min amrap5 pull-ups10 pushups15 air squatsRest 1 min3 min amrap5 pull-ups10 pushups15 air squatsRest 1 min2 min amrap5 pull-ups10 pushups15 air squatsRest 1...

Nov 27, 2020 by josh 360

11-28

Partner WOD20 minute AMRAP:20 Row or Bike cals20 KB swings 53/3520 box jumps 24/20

Nov 26, 2020 by josh 356

11-27

Class times: 7&8am 9am – Open gym 15 minutes of Clean and jerk technique work WODDeath by power clean Min 1 – 1 power cleanMin 2 – 2 power cleansMin 3 – 3 power cleansMin 4….….135/95 135/95 use 60% of your maxIf 135/95...

Nov 25, 2020 by josh 344

“Loredo”

8am class today Friday: 7,8am class 9am (open gym) “Loredo” 6 Rounds For Time24 Air Squats24 Push-Ups24 Walking Lunges400 meter Run

Nov 24, 2020 by josh 394

11-25

Today is the last day to purchase your Fall CFO gear. Here’s the link: https://crossfitofallonmo.com/shop/ Push press3-3-3Push jerk3-3-3 WOD:“Iron Patriot”50 strict press 95/65Each break, stop and do 25 sit ups Thanksgiving: 8am class Friday...

Nov 23, 2020 by josh 318

11-24

Holiday hours: M-W – Normal Thursday: 8am Friday: 7,8,&9am If you didn’t get to order fall gear, we have opened it back up until Wednesday night. Here’s the link: https://crossfitofallonmo.com/shop/ 15 minutes snatch technique work...

Nov 22, 2020 by josh 326

11-23

Holiday hours: Thanksgiving: 8am M- W : Normal Friday: 7,8&9am If you didn’t get to order fall gear, we have opened it back up until Wednesday night. Here’s the link: https://crossfitofallonmo.com/shop/ Back Squat10-8-6-4-2 WOD3 x 3 min...

Nov 20, 2020 by josh 386

11-21

Teams of 2 or 3 21 minutes 100 Push-ups 100 Power Cleans 115/80 75 Shoulder to overhead 115/80 75 TTB 50 burpees 50 box overs 24/20 **get as far as possible with your team. If you complete all reps before 21 minutes, this WOD becomes an amrap!

Nov 19, 2020 by josh 357

“Wes”

Wes For time:Run 800 meters with a 25/15 plateThen, 14 rounds of:5 strict pull-ups4 burpee box jumps, 24/203 cleans, 185/125Then, run 800 meters with a 25/15 lb. plate U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina...

Nov 18, 2020 by josh 343

11-19

Work 20 minutes on the following complexHang snatch + snatch WOD TabatasBox jumps 24/20Rest 4 minutesPower snatches 75/55

Nov 17, 2020 by josh 466

“Work it Wednesday”

Work it Wednesday 5 min25 DUs10 pushups15 kb swings 53/35 Rest 2 min 5 min15 cal bike or row5 HSPUs20 sit-ups Rest 2 min 5 min25 DUs10 pushups15 kb swings 53/35 Rest 2 min 5 min15 cal bike or row5 HSPUs20 sit-ups *score is total reps