josh – Page 4 – CrossFit O'Fallon

Jun 25, 2021 by josh 276

6-26

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

Jun 16, 2021 by josh 347

6-17

Push pressFind a heavy single WODTabataBall slams Rest 2 min Jump squats Rest 2 min Sit-ups

Jun 15, 2021 by josh 300

6-16

Front squatFind a 1 rmOrMax reps at body weight WOD5 rounds10 alt front rack lunges 115/7515 pullups10 dB snatches 50/3515 toes to bar *21 minute time cap Elite: 155/105 & 70/50o on db snatches

Jun 14, 2021 by josh 372

“Jerry”

Hero WODJerry1 mile run2,000m row1 mile run *you can sub the row with a 4 mile assault bike ride.

Jun 13, 2021 by josh 331

6-14

Find a 1rm snatch for the day WOD4 rounds21/17 cal bike or 400m run7 chest to bar pullups7 hang power snatches 115/75 Elite: 7 bar muscle ups, 155/105

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