WOD – Page 177 – CrossFit O'Fallon

Jul 11, 2017 by josh 725

7-11

TuesdayClean and jerk 2×2 3×1 Increase in weight each set 5 rtf 10 lateral burpees 10 power cleans 135/95

Jul 9, 2017 by josh 842

Run 1 mile Pause back squats (3sec pause in bottom) 8×3 The mile will be for for time, the remainder of the class will be for building your heavy sets of pause squats! If you see Bob around the box today, let’s tell him Happy...

Jul 7, 2017 by josh 2456

“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...

Jul 6, 2017 by josh 786

7-7

Find a 10rm back squat 10 min amrap RX 8 thrusters 95/65 8 chest to bar pull-ups Or Elite 8 Thrusters135/95 8 bar muscle ups

Jul 5, 2017 by josh 696

“Run”

Run!1600m Rest 6 min 800m Rest 4 min 400m Rest 2 min 200m

Jul 4, 2017 by josh 734

7-5

Work 20 min 3 position clean Hip, knee floor Only build if technique is great WOD 4 rounds 15 box jumps 24/20 12 hspu 9 ttb *scale up or down as needed. ex. Deficit hspu, 30″ box jump.

Jul 3, 2017 by josh 1083

“Josh”

7,8&9am classes only! Hero wod”Josh” 21 OHS 95/65 42 pull-ups 15 OHS 95/65 30 pull-ups 9 OHS 95/65 18 pull-ups After Party!!!! One of our garage box originals is turning 60 today! Help her celebrate with 60 burpees!!!! Happy...

Jul 2, 2017 by josh 747

7-3

Work 20 min3 position snatch Hip, knee, floor Only build if technique is great WOD Mountain Annie 50-40-30-20-10 Mountain climbers Sit-ups

Jun 30, 2017 by josh 768

7-1

Partner WOD:25 min amrap 21 hang power cleans 115/85 15 burpees over the bar 9 shoulder to overhead 115/85 200m run with the bumpers from your teams bar Reps may be divided anyway the teams want, but the run with the bumpers is together.

Jun 29, 2017 by josh 754

6-30

Front squats4x2 WOD 3 rounds 1 min ball slams 1 min rest 1 min hspu 1 min rest 1 min cal row 1 min rest

Jun 28, 2017 by josh 879

6-29

Strict Press10-8-6-4-2 WOD 30-20-10 Sdhp 95/65 Push press 95/65

Jun 27, 2017 by josh 864

“Filthy 50”

For Time50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings 53/35 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lbs) 50 good mornings 45/35 50 Wall Balls (20/14 lbs) 50 Burpees 50 Double-Unders

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