WOD – Page 213 – CrossFit O'Fallon

Feb 14, 2016 by josh 565

2-15

Overhead squat2x5@60% 5@65% 5@70% WOD 42 Overhead lunge 45/25 (plate) 21 burpees 30 overhead lunges 45/25 (plate) 15 burpees 18 overhead lunges 45/25 (plate) 9 burpees *compare scores to 6/5/2015

Feb 12, 2016 by josh 802

In teams of 37 minutes 50 backsquats 135/95 50 backsquats 185/125 As many backsquats as possible in remaining time 225/155 Rest 4 minutes 7 minutes 50 push press 105/75 50 push press 135/95 As many push presses as possible in remaining time of...

Feb 11, 2016 by josh 768

2-12

thruster2-2-2-2-2 WOD 12 min emom Min 1 – clusters 95/65 Min 2 – double unders Min 3 – Russian twists

Feb 10, 2016 by josh 593

2-11

20 minutes to work on split jerk from the rack. Work only as heavy as great technique will allow. WOD: 9 chest to bar pullups 21 push jerks 115/75 7 chest to bar pullups 15 push jerks 115/75 5 chest to bar pullups 9 push jerks 115/75 Comp: scale...

Feb 9, 2016 by josh 535

2-10

WednesdayDeadlift 5-5-5-5 WOD: 1000m row 50 deadlifts 135/95 30 straight leg situps

Feb 8, 2016 by josh 643

2-9

TuesdaySnatch 2@60% 2@70% 2@75% 1@80% 1@85% 1@90% Heavy single WOD: 10-9-8-7-6-5-4-3-2-1 Hang power snatch 95/65 Hand stand pushups

Feb 7, 2016 by josh 593

2-8

Back Squat2@75% 2@80% 2@85% 2RM WOD: 30-20-10 Stationary front rack lunges 95/65 Kb swings 53/35 * at the count of 3-2-1 go and every minute on the minute complete 3 burpees

Feb 5, 2016 by josh 545

2-6

WOD 1: Choose ONE of 3 different 5 minute AMRAPS (Posted on the whiteboard) WOD 2: Partner WOD 12 minute time cap 40 elevated pushups/30 hspu 100 mountain climbers 40 double kb squats/50 pistols 800m row In remaining time as many chest to...

Feb 4, 2016 by josh 620

2-5

5 min AMRAP Burpee over the bar 5 min rest 4 min AMRAP 10m shuttle 4 min rest 3 min AMRAP Power Cleans 135/95 3 min rest 2 min AMRAP Wallballs 20/14 2 min rest 1 min AMRAP Pullups

Feb 3, 2016 by josh 583

2-4

3 giant sets15 pushups 10 bent over rows WOD: “Tabata these” Toes to bar Double unders Cal row

Feb 2, 2016 by josh 531

2-3

SnatchBuild to a 2rm WOD Open WOD 12.2 10 minutes 30 snatches 75/45 30 snatches 135/75 30 snatches 165/100 210/120 as many snatches as possible If these loads are too heavy, scale to weights you can increase to.

Feb 1, 2016 by josh 558

“Karen”

TuesdayBack Squat: 3 @ 70% 3 @ 75% 3 @ 80% 3 rm WOD: “Karen” 150 wallball shots for time

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