WOD – Page 191 – CrossFit O'Fallon

Dec 25, 2016 by josh 2756

Hope everyone had a Merry Christmas! Today is Open gym only from 8-12! Suggested WOD: 3 rounds: 400m run 10 power cleans 135/95 10 burpees *scale the weight up or down as needed.

Dec 23, 2016 by josh 678

“12 days of Christmas”

“12 days of Christmas” 1 hspu 2 lateral bar hops 3 hand release push-ups 4 push press 95/65 5 SDHP 95/65 6 burpees 7 pull-ups 8 thrusters 95/65 9 toes 2 bar 10 kb swings 11 box jumps 12 lunges Class times:7,8&9am!

Dec 23, 2016 by josh 601

12-23

Work the following complex 1 hang snatch + 1 snatch WOD Amanda 9-7-5 Squat snatches 135/95 Ring muscle ups Modify 9-7-5 Squat snatches 95/65 Chest to bar or strict pull-ups and narrow grip push-ups

Dec 21, 2016 by josh 653

12-22

Monday, December 26th is open gym only. 8am-noon! Strength: 5×5 Pause Back Squat @65-75% WOD 90 seconds: max wallballs 90 seconds: rest 60 seconds: wallballs 60 seconds: rest 30 seconds: wallballs 30 seconds: rest Rest 2 minutes 90 seconds...

Dec 20, 2016 by josh 607

12-21

Find a heavy clean and jerk for the day WOD “WOD 2 from the fight to the top comp” For time 20 lateral burpees over the bar 3 rnds of DT (12 Dead lifts, 9 hang power cleans,6 STOH) 15 lateral burpees over the bar 2 rnds of DT 10...

Dec 19, 2016 by josh 648

12-20

Turkish getup 10 reps each arm, as heavy as possible WOD “red nosed Reindeer” 25 R ower Calories 25 U p downs (aka burpees) 25 D ouble Unders 25 O verhead Squats 95/65 25 L unges with weight 95/65 25 P ush Press 95/65 25 H ang Snatch...

Dec 18, 2016 by josh 596

12-19

Find a heavy Front Squat WOD T.U.P. 15-12-9-6-3 Power cleans 135/95 Pull-ups Front squats 135/95

Dec 16, 2016 by josh 827

12-17

Saturday Wod 40 wall balls Lunge 30 Power cleans 135/95 Lunge 40 wall balls Lunge 30 STOH 135/95 Lunge 40 wall balls Lunge 30 dead lifts 135/95 Lunge Ball does not touch floor, except wall ball movement, until both members make a final wall tap...

Dec 15, 2016 by josh 636

12-16

Handstand push-ups (1 strict, deficit, 3 Kipping *if you can’t do handstands you may replace these with strict Press WOD 4 sets ( 1 minute each station) 1-15 ball slams 2-handstand hold (20 seconds) 3-toes to bar max effort 4-rest

Dec 14, 2016 by josh 585

12-15

10 Emom 2 snatches *choose a challenging weight WOD 9-15-21 OHS 95/65 Pull-ups

Dec 13, 2016 by josh 604

12-14

CFO Christmas party is Sat from 6-9pm. Bring a dish. Lots of fun and fellowship!! 6×5 back squats WOD RX: 21-15-9 Deadlift 225/155 Burpee box jumps 24/20 Elite: 21-15-9 reps for time of: Deadlift, 315/225 Burpee Box Jump, 24/20 (must...

Dec 12, 2016 by josh 562

“HAIYAN”

Push press 5-5-5-5 “HAIYAN” RX 30 Front Squats, 135/85 then, 9-6-3 reps of: Jerk, 135/85 C2bar pull-ups Elite For time: 30 Front Squats, 155/105 then, 9-6-3 reps of: Jerk, 155/105 Bar Muscle ups

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