WOD – Page 91 – CrossFit O'Fallon

Nov 3, 2020 by josh 404

“Work it Wednesday”

“Work it Wednesday” 6 rounds3 min AMRAP5 HSPUs10 deadlifts 155/10515 Sit-ups10 cal bike or rowRest 1 min after each amrap*pick up each amrap where you left off

Nov 2, 2020 by josh 378

Push Press3-3-3 Happy Star5-7-9-11 reps for time of:Burpee over the barThrusters, increasing load each roundRun 200 meters at the start of each roundRX:♀ 65-75-85-95-lb. thrusters♂ 95-105-115-135-lb. thrusters Elite:♀ 95-105-110-115-lb...

Nov 1, 2020 by josh 372

11-2

Find a heavy snatch for the day WOD30 OHS,30 TTB20 Power Snatch,20 TTB10 Squat Snatch,10 TTBRX 95/65 E 115/80

Oct 30, 2020 by josh 346

10-31

In teams of 2 or 3 3 rounds50 Wallballs 20/1440 KB swings 53/35rx 70/53E30 Burpees40 box jumps 24/20400m run (together) *one works at a time except all run together

Oct 30, 2020 by josh 381

“Hammer”

“Hammer”5 Rounds For Time5 Power Cleans (135/95 lb)10 Front Squats (135/95 lb)5 Jerks (135/95 lb)20 Pull-Ups90 seconds Rest

Oct 28, 2020 by josh 385

10-29

3 position snatch(Hip, knee, floor) WOD10 minutesEven: 15 sit-upsOdd: as many single arm dB or kb snatches as possibleRx 53/35 Score is total snatches

Oct 27, 2020 by josh 395

10-28

CFO Halloween chipper” 31 kb swings 53/35 31 hollow rocks 31 power cleans 95/65 31 burpees 31 wallballs 20/14 31 shoulder to overhead 95/65 31 hand release push-ups 31 DU’s 31 pull-ups 31 calorie row *complete the movements in ANY order you like...

Oct 26, 2020 by josh 431

10-27

Today’s the last day to get your fall gear pre ordered. Here’s the link: https://crossfitofallonmo.com/shop/ Work 20 minutes on 3 position clean (hip,knee, floor) WOD 3 rds1 min power cleans 135/951 min rest1 min bike or rower cals1 min rest1 min...

Oct 25, 2020 by josh 369

10-26

Tomorrow is the last day to pre order Fall merchandise! Here’s the link: https://crossfitofallonmo.com/shop/ OHS5-5-3-3-3-1-1-1 WOD:12-9-6-3Toes to barThrusters 95/65Bar facing burpees *elite 115/75

Oct 23, 2020 by josh 336

10-24

Partner WOD: 1600m rowThen10 rounds10 shoulder to overhead 155/10512 pullups If you would like to pre order some CFO fall merchandise, here’s the link: https://crossfitofallonmo.com/shop/

Oct 22, 2020 by josh 349

10-23

10 minutes of snatch technique work Hero WODBrenton5 Rounds For TimeBear Crawl (100 ft)Standing Broad-Jumps (100 ft) *Perform 3 Burpees after every 5 Broad-JumpsElite: wear a vest

Oct 21, 2020 by josh 357

10-22

Strict Press5 @ 70%3 @ 80%1+@ 90% this is a max effort set WODTabataPushups with hands elevated on plates*use 35s or 45s, plate under each hand, add stretch at the bottom of the rep and explode up to lock out. Rest 2 minutes Tabata Bent over row...

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