WOD – Page 288 – CrossFit O'Fallon

Mar 22, 2013 by mark 930

HSPU

Pre-WOD Work on HSPUs WOD 7 rounds for time of: 7 push press 135/95 7 push-ups 7 Burpees Post-WOD 3 x 10 supinated ring pulls

Mar 21, 2013 by mark 623

13.3

Pre-WOD Deadlifts 3 x 10 @ 70% WOD CrossFit Games Workout 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 lb @ 10″/14lb @ 9″ 90 Double-unders 30 Muscle-ups

Mar 20, 2013 by mark 684

Snatch Balance

Pre-WOD Snatch balance 5 x 2 WOD For 16 minutes : Even minutes : complete as many snatches 95/65 as possible Odd minutes : complete 15 heel to heel sit-ups . Score equals total snatches

Mar 19, 2013 by mark 856

Thrusters

Pre-WOD Take 20 minutes to find a 2 Rep max for thrusters WOD AMRAP in 12 minutes of: 10 hand-release push-ups 10 front squats 10 T2B Post-WOD To be determined

Mar 18, 2013 by mark 673

1K

Pre-WOD Strict press 4 x 5 WOD 1K row 50 KB swings 53/35 30 Burpees Post-WOD 100 sit-ups

Mar 17, 2013 by mark 650

Pre-WOD EMOM for 10 minutes do 1 squat clean + 1 hang squat clean AHAP WOD For time: 15-12-9-6-3 Power cleans 135/95 Pull-ups Post-WOD Tabata DUs Great job Mendy on your 344 reps for 13.2. Keep up the great work !

Mar 16, 2013 by mark 595

Partner WOD Saturday

Pre-WOD TGUs 15 each arm AHAP WOD With a partner complete the following: 100 KB ground to overhead 53/35 80 KB goblet squats 53/35 60 push-ups 40 pull-ups 20 Burpees Cash out : 800 meter row Partners should split the reps as needed with only one...

Mar 15, 2013 by mark 642

13.2

Pre-WOD Back squat 5-5-3-1 WOD 2013 CrossFit Games Open WOD 13.2 AMRAP in 10 minutes: 5 shoulder-to-overhead (115lb/75lb) 10 deadlift (115lb/75lb) 15 box jump (24in/20in)

Mar 14, 2013 by mark 670

AMRAP

Pre-WOD EMOM for 10 minutes do 2 power or squat snatch WOD AMRAP for 12 minutes of: 10 hang snatch 75/55 30 DUs Post-WOD To be determined

Mar 13, 2013 by mark 605

Balls To The Wall

Pre-WOD HSPU 4 x 5 WOD For time: 10 Deadlifts (225/155 lbs) 20 Chest 2 Bar Pull-Ups 40 Wall Ball 8 Deadlifts 16 Chest 2 Bar Pull-Ups 32 Wall Ball 6 Deadlifts 12 Chest 2 Bar Pull-Ups 24 Wall Ball 4 Deadlifts 8 Chest 2 Bar Pull-Ups 16 Wall Ball 2...

Mar 12, 2013 by mark 614

KB

Pre-WOD 4 x 3 push press 4 x 2 split jerks WOD 100 KB swings 53/35 ** every minute on the minute do 10 hand release push ups until the 100 kb swings are complete Post WOD To be determined

Mar 11, 2013 by mark 651

Split Jumps

Pre-WOD Front squat 4 x 3, then 3 rep max WOD 5 rounds for time of: 10 thrusters 115/75 or use 60% of 3 rep max 20 split jumps Post WOD ????

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