josh – Page 81 – CrossFit O'Fallon

Oct 14, 2016 by josh 671

“Badger 1.5”

“Badger 1.5” With a partner Complete three rounds for time of: 95 pound Squat clean, 45 reps 45 Pull-ups Run 800 meters with your partner.

Oct 13, 2016 by josh 618

10-14

Snatch balance Find a max for the day then At 80% of that max complete 2×3 WOD 10 minute AMRAP 10 ohs 95/65 40 DU’s

Oct 12, 2016 by josh 597

10-13

Clean and jerk 2×3@80% 2×1@85% 4×1@90% WOD “Grace” for the fearless 30 clean and jerks 135/95 *emom complete 5 burpees starting at 1:00

Oct 11, 2016 by josh 623

“Jennifer”

Hero WOD “Jennifer” 26 minute AMRAP 10 pull-ups 15 kb swings 53/35 20 box jumps 24/20

Oct 10, 2016 by josh 599

10-11

Snatch 2×3@80% 2×1@85% 4×1@90% WOD 7 rds 7 power snatches 95/65 7 toes to bar 100 meter run (To green utility box and back)

Oct 9, 2016 by josh 590

Back squat 5@75% 3@80% 2@85% 5×1@90% WOD: 2 min: pull-ups 2 min: rest 2 min: burpees 2 min: rest 2 min: burpee pull-ups 2 min: rest 2 min: wall ball *score is total reps Elite: muscleups and burpee muscleups **compare to your scores on...

Oct 7, 2016 by josh 649

10-7

Partner WOD 1 10 min alt partner emom 3 deadlifts+1 hang power clean+2 front squats Athletes will alternate minutes, in an attempt to find a 1 rm Partner WOD 2 9 minutes 100 wallball shots 50 clusters 95/65 elite 135/95 *in remaining time, as...

Oct 6, 2016 by josh 611

10-6

3 position snatch 5 sets @ 75% WOD Fast and furious! Run 400 20 deadlifts 225/155 Run 400 15 deadlifts 225/155 Run 400 10 deadlifts 225/155

Oct 5, 2016 by josh 794

AMRAP 25

AMRAP 25 50 WB 50 DU 40 BJ 24/20 40 TTB 30 CTB 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring MU

Oct 4, 2016 by josh 601

10-5

Pause Back Squat Find a 3rm WOD 15 min AMRAP 5 hspu 10 lunges 15 sit-ups

Oct 3, 2016 by josh 659

10-4

3 position clean (floor,knee,mid thigh) 5 sets @ 75% or > WOD 30 pull-ups rx, c2b elite 400m run 15 squat cleans 115/75, 135/95 800m run 15 squat cleans 115/75, 135/95 400m run 30 pull-ups, c2b elite

Oct 2, 2016 by josh 687

10-3

2 push jerks + 1 split jerk 5 sets @ 70% or > or your 1rm jerk WOD Tabata combos Kb swings / burpees Rest 4 min Push press 95/65 / DU’s

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