josh – Page 2 – CrossFit O'Fallon

Jul 22, 2021 by josh 369

“Rahoi”

5 sets of:Snatch + 2 OHS WODRahoi12 min AMRAP12 box jumps 24/206 thrusters 95/656 bar facing burpees

Jul 21, 2021 by josh 300

7-22

Deadlift5-4-3-2-1 WOD5 rounds100m farmers carry 50/3530 Plyo skiers (2-45lb the plates)1:00 plank (accumulate)

Jul 20, 2021 by josh 319

11.3

Front squat5-4-3-2-1 WOD11.35 minute amrapSquat clean and jerks 165/110E RX 115/75

Jul 19, 2021 by josh 375

“Pyramid Double Helen”

Pyramid Double Helen1200m run63 kb swings 53/3536 pullups800m run42 kb swings 53/3524 pullups400m run21 kb swings 53/3512 pullups

Jul 18, 2021 by josh 341

7-19

5 sets of:2 hang power cleans + 1 push jerk + 1 split jerk. Hero WOD“JT”21-15-9HSPURing dipsPushups *if you can not complete in-assisted ring dips, the modification will be 42-30-18 box dips

Jul 16, 2021 by josh 277

In honor of Jacob

20 min amrap2-4-6-8-10-12-14-16….Clean and jerks 135/954-8-12-16-20-24-28-32….WallBalls 20/14

Jul 15, 2021 by josh 328

7-16

5 sets of2 cleans + 1 jerk WODDG10 min amrap8 toes to bar8 thrusters 75/5512 lunges 75/55 Bar may be held in front rack or back for lunges

Jul 14, 2021 by josh 308

7-15

Bench press5-5-5-3-3-3 WOD10 min amrap4 Turkish get ups25 DUss

Jul 13, 2021 by josh 305

7-14

Pause back squats5-5-3-3-3*3 second pause in bottom position WOD“13.5” 21-15-9DeadliftsBox Jumps Rx 225/155 24/20Elite 315/225 30/24

Jul 12, 2021 by josh 292

“Coffland”

Hero WODCofflandHang from the pull-up bar for 6 minutes *each time you come down complete an 800m run and 30 pushups.

Jul 11, 2021 by josh 328

7-12

Snatch pull + hang power snatch2-2-2-2-2 WOD“Brehm” ish30 strict pullups20 back squats 165/11530 HSPUs40 cal row or bike Elite: 225/155Squats taken from the floor

Jul 9, 2021 by josh 276

7-10

Partner WODFor time5 minutes on2 minutes off 90-60-30Cal row or bike 60-40-20Alt DB snatches 50/35 30-20-10Burpees over the dumbbell

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