June 2021 – CrossFit O'Fallon

Jun 30, 2021 by josh 309

7-1

10 EMOM1xClean and jerk Start at 60% and build each minute WOD18-15-12-9-6-3Toes to bar54-45-36-27-18-9Double unders

Jun 29, 2021 by josh 340

6-30

1 1/4 back squats2–2-2-2-2 WOD14 min amrap10 Box jumps 24/2020 Kb Swings 53/3530 Mountain climbers

Jun 28, 2021 by josh 330

6-29

Strict Press2-2-2-2-2 Karen with a twist150 wallballs 20/14 *each time you break complete 5 floor presses 115/75

Jun 27, 2021 by josh 310

6-28

Find a heavy set of 2 power snatches WOD21-15-9Deadlift 225/155rx 315/225ECal bike or row *you can sub cal bike for 400,300,200m runs

Jun 25, 2021 by josh 276

Buy in400m farmers walk (one partner carries at a time) Then 10-20-30-40-30-20-10Clean and jerks 115/75Toes to barNo push-up burpees *while one parter is working, the other partner will rest :20 then complete a 200m row or run. Cash out400m...

Jun 24, 2021 by josh 312

6-25

Deadlift5×2 WOD15 min amrap20 Russian kb swings 53/35400m run80 DU30 hand release pushups400m run80 plyo skier (2 45s)

Jun 23, 2021 by josh 297

6-24

EMOM – 10 2 Turkish getups (L,R) WOD10 min AMRAP10 pushups20 sit-ups *at 2:00,4:00, 6:00, and 8:00 complete 10 box jumps

Jun 22, 2021 by josh 286

6-23

5 roundsOdd object strengthDouble KB or DB farmers hold :20Double KB or DB front rack hold :20Double KB or DB overhead hold :20 *choose a weight you can complete the whole round unbroken with WOD4 rounds on the 3 minute9 strict pull ups21...

Jun 21, 2021 by josh 320

6-22

9 min EMOMSnatchMin 1,2,3 – 2 snatches @ 60%Min 4,5,6 – 2 snatches @ 65%Min 7,8,9 – 2 snatches @ 70% 9 min EMOMClean and jerkMin 1,2,3 – 2 clean and jerk @ 60%Min 4,5,6 – 2 clean and jerk @ 65%Min 7,8,9 – 2...

Jun 20, 2021 by josh 325

6-21

Row 1000m30 medball cleans 20/1420 pushups10 strict toes to bar60/50 cal bike30 air squats20 plank shoulder taps10 split stance good mornings (ea side)800 m run30 walking lunge steps20 ring row10 Kang squats This is a deload week

Jun 18, 2021 by josh 293

6-19

Partner WOD Buy in: 2000m row Then 10 minute amrap10 thrusters 95/6510 kb swings 53/35 Then Cash out : 2000m bike *every 5 minutes complete 12 burpees, until WOD is completed!

Jun 17, 2021 by josh 307

6-18

1rm clean and jerk for the day WOD30 clean and jerks 135/9540 box jump overs15 clean and jerks20 box jump overs