January 2021 – CrossFit O'Fallon

Jan 31, 2021 by josh 355

2-1

Clean and Jerk5×2 WOD50-35-20Alternating Db snatch 50/35*after each round run 400m or row 500m or bike 30cals Optional core work3 rounds20 hollow rocks:30 bird dog each side5 wall planks10 hip extensions

Jan 29, 2021 by josh 286

1-30

Partner WOD22 minute amrap40 pullups40 pushups40 box jumps or step ups40 push jerks 95/65

Jan 28, 2021 by josh 326

1-29

Hang snatch5×2 Hero WODBell3 rounds21 deadlifts15 pullups9 front squats RX: 155/105Elite: 185/135*the main site prescribes this WOD at 185/135

Jan 27, 2021 by josh 320

1-28

Push Press3-3-3-3-3 WOD4 rounds1 min – HSPUs1 min – situps1 min – DUs1 min – rest

Jan 26, 2021 by josh 291

1-27

Back Squat5-5-5-5-5 WOD5 rounds15 kb swings 53/3515 burpees Elite 70/53

Jan 25, 2021 by josh 328

1-26

WOD18 min amrapRow 500m or bike 15 cals12 Wallballs 20/14 Post WOD strengthTempo Barbell row3×8 (3 seconds down each rep) KB sumo deadlift3×8 (3 seconds down each rep)

Jan 24, 2021 by josh 318

1-25

Hang clean and jerk5×2 WOD5 rounds8 bent over rows 95/65 (or greater)8 kb box step ups 24/20 53/358 kb push press 53/3520 cal row or 15 cal bike:90 rest Step ups and push press are 8 each side, you do not have to alternate Optional Core...

Jan 22, 2021 by josh 283

1-23

23 min AMRAP: Partner WOD21-15-9Bike or row calsDeadlift 165/115BurpeesToes to bar Continue to repeat the 21-15-9 for 23 minutes!

Jan 21, 2021 by josh 296

1-22

Snatch4×3 WOD Choose one:Jenny20 min AMRAP20 OHS 45/3520 Back squats 45/35400m run Or Andi For Time100 Hang Power Snatches (65/45 lb)100 Push Presses (65/45 lb)100 Sumo Deadlift High-Pulls (65/45 lb)100 Front Squats (65/45 lb) With a running...

Jan 20, 2021 by josh 305

1-21

Bench Press or Floor Press5×5 WOD Blackjack For Time20 Push-Ups, 1 Sit-Up19 Push-Ups, 2 Sit-Ups18 Push-Ups, 3 Sit-Ups…continue this pattern until…2 Push-Ups, 19 Sit-Ups1 Push-Up, 20 Sit-Ups

Jan 19, 2021 by josh 373

1-20

Front Squat1-1-1-1-1 WOD12 min AMRAP1 power snatch (80% of 1rm)6 strict pullups12 box overs 24/20 Elite: use no more than 185/125, and perform 12 Over/Unders 24/20

Jan 18, 2021 by josh 323

1-19

Strict Press3×6 – 3 second descent on each rep Goblet Squat3×8 – 3 second descent on each rep WOD1000 meter row or 800m run50 DUs100’ KB walking lunges 53/35 750 meter row or 600m run100 DUs100’ KB walking lunges 500 meter...