josh – Page 121 – CrossFit O'Fallon

Mar 31, 2015 by josh 595

“Nancy”

Strength: Snatch 2×4@60% 2×4@70% 3×3@75% WOD “Nancy”

Mar 30, 2015 by josh 807

Strength: Clean and jerk 3+1×2@60%, 3+1×2@70%, 3+1×3@75% WOD: 10 min Even: 12 Box jump 24/20 Odd: max effort Toes to bar After party: Single arm carries Congrats to Team CFO and congrats to each individual who participated in the...

Mar 29, 2015 by josh 693

3-30

Back Squat 8@60% 8@70% 6@80% 6@85% WOD 15 min AMRAP 3 wall walks 15 kb swings 53/35 30 Russian twists (25/15 plate)

Mar 27, 2015 by josh 643

3-28

Strict Press 5@60% 5@70% 5+@80% Partner WOD 1 partner works at a time 100 push press 95/65 100 du’s 100 med ball situps (over a box) EMOM both partners complete 2 burpees

Mar 26, 2015 by josh 809

15.5

WORKOUT 15.5 27-21-15-9 reps for time of:Row (calories)Thrusters Men use 95 lb.Women use 65 lb.

Mar 25, 2015 by josh 675

3-26

Strength: Split jerk (from rack) 2-2-2-2-2 WOD 50-40-30-20-10 Kb swings 53/35 Du’s

Mar 24, 2015 by josh 681

“The Chief”

“The Chief“ Max rounds in 3 minutes of:3 Power cleans 135/956 Push-ups9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

Mar 23, 2015 by josh 701

3-24

Strength: 20 min to find a 1 rm snatch WOD 21-15-9 Pullups Box jumps 24/20

Mar 23, 2015 by josh 734

3-23

Back squat 10@60% 8@65% 6@70% 6@75% 6@8 WOD 10 min AMRAP 12 front squats 115/75 12 burpee over the bar

Mar 20, 2015 by josh 679

“Loredo”

“Loredo” 6 rds 24 squats 24 pushups 24 walking lunges Run 400

Mar 19, 2015 by josh 653

15.4

15.4 Complete as many reps as possible in 8 minutes of:3 handstand push-ups3 cleans6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand...

Mar 18, 2015 by josh 643

3-19

Strength 3 max effort handstand holds Competitors: wall facing/nose to wall. WOD Partner Row 10-20-30-40-50cals 1 athlete works at a time. After party: Grip training *if testing 15.4 on Friday, we suggest that you row and mobilize only.

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