June 2012 – CrossFit O'Fallon

Jun 30, 2012 by mark 667

Pistols

PreWOD Take 15 minutes to find a 2 rep maximum for a strict press. WOD 12 min AMRAP 12 reps push press 115/75 12 chest to bar pull ups 12 pistols ( 6 reps per leg ) Post WOD Mobility

Jun 29, 2012 by mark 708

Nancy

Pre WOD Bench press 5 x 5 WOD “Nancy” 5 rounds for time of: 400 meter run 15 reps of overhead squat 95/65

Jun 28, 2012 by mark 953

Lucky Number Seven

Pre WOD Snatch 5 x 3 WOD 7 rounds for time 7 box jumps 24/20 7 pull ups 7 strict sit ups Post WOD Shoulder mobility, calf and Achilles stretch .

Jun 27, 2012 by mark 771

Cleaning Up

Pre WOD Power Clean 5 x 3 1 1/4 front squats WOD 5 rounds for time 10 hang squat cleans* 15 HR push ups * 3 burpee penalty for dropping the bar during a set. Post WOD 3 x 30s hand stand holds

Jun 26, 2012 by mark 701

A Pair of Eights

Pre WOD Push Press 4 x 3 WOD 8 min AMRAP 10 kb swings 25/35/53 15 cal row Rest 2 min 8 min AMRAP 5 burpees 20 DUs Post WOD Calf and Shoulder mobility

Jun 25, 2012 by mark 714

Pre WOD Back squat 3 x 5 WOD “Wilmot” Six rounds for time of: 50 Squats 25 Ring dips Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light...

Jun 23, 2012 by mark 707

Helen

Pre WOD Front squat 5 x3 WOD ” Helen ” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post WOD Shoulder stretching with resistance bands and against pull up bar...

Jun 22, 2012 by mark 955

Goat

Pre WOD Clean and jerk 5 x 3 WOD 4 rounds for time 250 m row 15 wall ball 20/14 10 Burpees Rest 2 min between rounds Post WOD Work on your “goat”

Jun 21, 2012 by mark 745

Walk the Plank

Pre WOD Turkish get ups 3 x 5 WOD 3 min AMRAP 10 slammers 30/20/10 10 HR push ups Rest 1 min 3 min AMRAP 5 pull ups 10 jump squats Rest 1 min 3 min AMRAP 10 overhead walking lunges 45/25 15 sit ups Post WOD 3 x 90 sec Left and right side

Jun 20, 2012 by mark 948

Death by Thrusters

Pre WOD Strict press 5,3,1 WOD Death by Thrusters 95/65 Ex. Do 1 thruster the first minute , 2 the second minute and so on , until failure. Post WOD “Hypoxia”

Jun 19, 2012 by mark 694

Grip It and rip It

Pre WOD Snatch 4 x 5 Snatch high pull 3 x 3 AHAP WOD 21-15-9 Deadlift 225/155 T2b Cash out : 200 m sprint plus 20 pull ups Post WOD Mobility

Jun 18, 2012 by mark 819

AMRAP

Pre WOD Back squats 5,3,1 WOD 14 min AMRAP Buy in 50 DUs or 150 singles 7 back squats 135/95 7 bar facing Burpees Post WOD Mobility