josh – Page 104 – CrossFit O'Fallon

Nov 25, 2015 by josh 671

Happy Thanksgiving”

“Thanksgiving Day WOD” 800m run25 pullups 800m run 25 pushups 800m run 25 air squats 800m run 25 burpees

Nov 24, 2015 by josh 797

11-25

3 max handstand holds3 max dead hang holds WOD From the main site 7 rds 7 power cleans 95/65 7 thrusters 95/65 7 bar facing burpees

Nov 23, 2015 by josh 715

1 Clean + 2 jerks2 sets @ 70% 2 sets @ 75% 2 sets @ 80% 1 set @ 85% WOD 21-15-9 Deadlifts 225/155 Pullups Comp: 21 deadlifts 9 muscle ups 15 deadlifts 6 muscle ups 9 deadlifts 3 muscle ups Thanksgiving hours – Thursday 26th: 7&8am...

Nov 22, 2015 by josh 648

11-23

Overhead squat3-3-3-2-2-2-2rm WOD: Tabata Air squats (on 10 second break hold bottom squat position) Pushups (on 10 second break hold pushup plank) Hollow rocks ( on 10 second break hold superman)

Nov 20, 2015 by josh 813

“Paris”

WOD”Paris” Buy in: 129 du’s 6 rds for time 6 pullups 11 power cleans 135/95 13 toes to bar 15 wallballs 6 burpee box jumps 24/20 Cash out: 129 du’s * this wod can be completed with a partner or as an individual.

Nov 19, 2015 by josh 589

11-20

Double Kb carriesWithout dropping kbs: 5 sets: 100 ft overhead carry 100 ft front rack carry 100 ft farmer carry WOD: 1000 m row 100 walking lunges Post WOD: 10 toes to bar 20 situps 30 supermans 40 flutter kicks 50 good mornings 1 min plank...

Nov 18, 2015 by josh 634

11-19

SAVE THE DATE: December 19 – The Box Christmas Party!! 6-10pm Details to come!! Power snatch75%x3, 80%x2, 85%x2, 90%x1x3 From the main site: 12 min AMRAP 3 snatches 115/75. 135/95 6 clean and jerks 115/75, 135/95 9 pullups c2b pullups 54...

Nov 17, 2015 by josh 773

11-18

Power Clean – 75%x3, 80%x2, 85%x2, 90%x1x3 WOD: 10 min AMRAP 4 broad jumps 6 hspu 8 front squats 95/65 135/95

Nov 16, 2015 by josh 601

11-17

Push press5-5-5-5-5 climbing WOD 15-12-9-6-3 Shoulder to overhead 115/75 toes to bar

Nov 15, 2015 by josh 524

11-16

A BIG thanks to everyone that helped at The Tag Team and great job to all our athlete!! Back Squat 2×3@85% 3×2@90% WOD 3 rounds for total reps 1 min wallball 1 min rest 1 min burpee 1 min rest 1 min kb thruster 1 min...

Nov 12, 2015 by josh 568

11-13

Reminder: NO Friday evening classes today and NO classes on Sataurday 11/14 due to the Tag Team Throwdown! Come support all the athletes competing! Address: The Field House 106 N. Cool Springs Rd Ofallon, MO 63366Strength: 11-13 Deadlift...

Nov 11, 2015 by josh 554

11-12

Clean and Jerk3@75% 2@80# 2@85% 3 singles@90% WOD: 1000m row buy in Then 5 Rds: 10 kb swings 53/35 10 walking lunges

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