WOD – Page 151 – CrossFit O'Fallon

Jul 12, 2018 by Mendy Finley 679

“Hall”

Hero WOD “Hall” 5 rounds for time of: 225/155 cleans, 3 reps 200-meter sprint 20 kettlebell snatches, 53/35…10 each arm Rest 2 minutes U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near...

Jul 11, 2018 by Mendy Finley 600

7-12

Push press 3-3-3-3-3 WOD 8 minutes Even: plank hold Odd: burpees

Jul 10, 2018 by Mendy Finley 702

7-11

Wednesday Find a heavy snatch WOD From the main site 21-15-9 Deadlift 225/155 OHS 135/95 *scale as needed *use the same barbell

Jul 9, 2018 by Mendy Finley 771

7-10

Find a heavy clean and jerk for the day WOD 2 min – pull-ups 2 min – accumulate as much time in handstand hold as possible (every 10 seconds is a rep) 2 min – kb swings 53/35 2 min – accumulate as much time in handstand...

Jul 8, 2018 by Mendy Finley 600

7-9

6×3 pause back squats *3 second pause in bottom WOD 21 thrusters 95/65 400m run 15 thrusters 95/65 400m run 9 thrusters 95/65 400m run

Jul 6, 2018 by Mendy Finley 683

“Mountain Expedition”

“Mountain Expedition” In teams of 3: Lift 15,000# from ground to overhead (Snatch or Clean & Jerk) Box Jump 3200″ One athlete will work at a time, choose a weight to cycle and an appropriate box jump height. If a team chooses 95lbs, then they...

Jul 5, 2018 by Mendy Finley 731

“Dallas 5”

“Dallas 5” 5 minutes: Burpees Rest 1 min 5 minutes: 7 deadlifts, 155/105 7 box jumps, 24/20 Rest 1 min 5 minutes: TGU 50/35 db Rest 1 min 5 minutes: 7 snatches, 75/55 7 push-ups Rest 1 min 5 minutes: Cal. Row Complete as many reps as...

Jul 4, 2018 by Mendy Finley 672

7-5

3 pos snatch WOD 4 rounds 15 kb swings 53/35 25 DUs

Jul 3, 2018 by Mendy Finley 703

“Laredo”

8&9am classes only today! Happy 4th of July! “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters

Jul 2, 2018 by Mendy Finley 698

7-3

Wednesday hours 8&9am!! Tuesday Back squat 4×6 WOD 9 min amrap 5 thrusters 95/65rx, 115/75E 10 burpees

Jul 1, 2018 by Mendy Finley 787

7-2

3 position clean and jerk (Ground, knee, hip) 5 sets WOD 15 min amrap 5 HSPU 7 C2B Pull ups 10 1-alt DB or kb Snatch 50/35 or 53/35kb

Jun 30, 2018 by Mendy Finley 847

“1776”

“1776” 3 person team WOD”1776″ KB swings 53/35 Box Jumps 24/30 Air squats Push-ups Burpees Pull-ups *goal is to complete 1776 reps total of the above movements. Cycle through the movements in order, One athlete works at a time, each athlete...

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