7-12

3 position clean (Floor, knee, hip) Build to a heavy set. WOD 3 rds 20 alt kb snatches 53/35 400m run 5 power cleans 185/125 Elite: 225/155

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“Loredo”

7am class only today due to the Jon North seminar. We will have an open gym Sunday from 1-2:30! “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters

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7-7

3 position snatchFloor, knee, hip work for 20 min and build to a heavy set of the complex WOD 3 min max cal row Then  5 min ladder 1 power snatch 95/65 1 burpee 2 power snatches 2 burpees … *score is calories plus reps

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“7/4/1776”

Class times today are 7,8&9am only! Happy 4th!  “7/4/1776” 7 rds 4 power cleans 155/105 17 push-ups Then  76 wallballs 240 single unders *elite use 185/125 or higher!

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7-2

Partner Wittman10 rds 15 KB swings 53/35 15 power cleans 95/65 15 box jumps 24/20 Partners may divide reps anyway they like.

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7-1

3 sets Max effort handstand holds 3×10 ring or bar dips Competitors complete 3 max effort sets of muscle ups WOD: *from the 2015 masters CrossFit Games “The Sandwich” 80 cal row 40 shoulder to overhead 115/75 80 deadlifts...

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Address
64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
Open hours
Mon - Sat