WOD – Page 239 – CrossFit O'Fallon

Feb 11, 2015 by josh 718

“The Trenches”

Deadlift 6@60% 5@70% 4@80% 1@90% WOD The Trenches 10-9-8-7-6-5-4-3-2-1 Thrusters 115/75 1-2-3-4-5-6-7-8-9-10 Deadlift 115/75

Feb 10, 2015 by josh 643

2-11

Strength: Push jerk + split jerk 1@75% 2@80% 3@85% WOD Prince 20 minute AMRAP 50 DU’s 15 HSPU

Feb 9, 2015 by josh 757

2-10

Strength: Emom 8 3 position clean 65-75% After 4 min , if all 3 positions feel solid, increase the weight. 4 min clean and jerk 135/95 3 min box jumps 24/30 2 min pullups 1 min air squats

Feb 8, 2015 by josh 636

2-9

Strength: Back Squat 3×3@80% 3×3@85% WOD: Interval training 4 rds – max effort Row 20 calories 20 kb swings * rest 2-3 min

Feb 6, 2015 by josh 653

“Kelly”

“Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24/20 30 Wall ball shots, 20/14

Feb 5, 2015 by josh 568

2-6

Strength: Snatch technique work Snatch grip deadlift 3-3-3 Snatch pull 3-3-3 Muscle snatch 3-3-3 WOD 12.2

Feb 4, 2015 by josh 576

“Happy 61st Bday Bobbi”

WOD: “Sean” 10 RDS for time: 11 c2b pull ups 22 front squats 75/55 Happy 61st Birthday Bobbi!

Feb 3, 2015 by josh 613

2-4

30 Handstand push ups Bent row 3×8 WOD: Buy in: 1000m row 20-15-10 Overhead squat 95/65rx, 135/95comp Hand release push ups

Feb 2, 2015 by josh 537

2-3

2/3 Cleans Emom 8. 3 cleans 80-90% Final 3 minutes 2 cleans Wod: 10 min Even 6 clean and jerk Odd AMRAP box jumps 115/75 rx. 135/95 comp

Feb 1, 2015 by josh 843

2-2

2/2 Deadlift 3-3-3-3-3 Wod 12 min AMRAP 12 overhead walking lunges 45/25 (plate) 12 burpee pullups Post: stretch

Jan 30, 2015 by josh 950

Partner Angie

Partner Angie 100 pullups 100 pushups 100 situps 100 squats Every 2 min partners must complete 8 burpees together…wod begins with 8 burpees

Jan 29, 2015 by josh 768

1-30

Strength: Strict Press 3-3-3-3-3 WOD “12.3”

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