josh – CrossFit O'Fallon

Apr 18, 2018 by josh 631

ON RAMP Program

CrossFit O’Fallon’s ON RAMP program is for all new CrossFitters. If you have never done CrossFit, this introductory program will give you three 1-on-1 sessions with either Coach Mendy or Coach Kristy. You will learn the fundamentals...

Dec 28, 2017 by josh 418

Jonathan Ward

Happy Birthday, Jonathan!! You are celebrating a birthday – 0ops, I mean burpee-day. So, let’s have a “Death by Burpees” WOD. Best wishes for a great day and even better year. Anniversary: February 1, 2015 Birthday: ...

Nov 16, 2017 by josh 383

11-17

Cleans 2-2-2-2-2 *these don’t have to be TnG. WOD 10-9-8-7-6-5-4-3-2-1 OHS 95/65 C2B pull-ups

Nov 15, 2017 by josh 397

11-16

Push press 5-5-5-3-3-3-1-1-1 Climb in weight each set WOD Choose your own adventure! Select 1 or both of the following wods: Wod 1 30 TGU for time 53/35 or heavier Wod 2 30 wall climbs for time *start with chest on the floor, touch chest to the...

Nov 14, 2017 by josh 425

11-15

DeadliftTouch and go 5-5-5 ARMAP 7: Wall Balls EMOM complete 5 Deads, 225/155 Start with the wall balls. Score is number of wall balls complete in 7 minutes.

Nov 13, 2017 by josh 505

“Viola”

Work this complex for 12 minPower snatch + hang power snatch + snatch Hero WOD “Viola” Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95/65 17 pull-ups 13 power cleans, 95/65

Nov 12, 2017 by josh 464

11-13

MondayBack squats 10-10-10 Tabatas Air squats Rest 2 min Ball slams Rest 2 min Push-ups

Nov 10, 2017 by josh 353

11-11

Pet rockIn teams of 2 or 3 Row 2000 alt every 400m. 200 kb swings 53/35 100 single arm thrusters 53/35 50 burpees Once the wod starts the kb must stay off the ground. If the kb touches the ground add a 400m row penalty to the end of...

Nov 9, 2017 by josh 407

11-10

StrengthPowerclean 5×2 Hero Wod “Three Wise men” Jeremy 4 min amrap 5 hang squat snatch 95/65rx 135/95e 10 bar facing burpees Rest 2 min Ben 4 min amrap 10 power cleans 95/65rx 136/95e 20 pull-ups Rest 2 min Beau 4 min amrap 15 box...

Nov 8, 2017 by josh 393

11-9

Strict press 10-10-10 AMRAP 12 9 Deadlifts 225/155 12 Hand Release Push ups 15 lateral bar hops

Nov 7, 2017 by josh 426

11-8

Wednesday 15 minutes Weakness work Choose something you struggle with and practice that skill: WOD 10 clusters 185/125E, 155/105rx Rest 4 min 15 clusters 155/105E, 135/95rx Rest 4 min 20 clusters 135/95E, 115/80rx *score is total time

Nov 6, 2017 by josh 414

11-7

15 min to build to a heavy snatch WOD 30 OHS, 95/65 115/80 30 TTB 20 Power Snatch, 95/65 115/80 20 TTB 10 Squat Snatch, 95/65 115/80 10 TTB

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