June 2012 – Page 2 – CrossFit O'Fallon

Jun 16, 2012 by mark 731

Getting Down and Dirty With a Friend

Partner Filthy Fifty Each person will complete all 50 reps of of each exercise taking turns with a partner.A new exercise is not started until both parties has completed the previous movement . For time: 50 Box jump, 20/24 inch box 50 Jumping...

Jun 15, 2012 by mark 686

Double Unders

Pre WOD Front Squat 3 x 3 WOD Thruster double under ladder for time 10 thrusters 135/ 95 50 DUs 8 thrusters 40 DUs 6 thrusters 30 DUs 4 thrusters 20 DUs 2 thrusters 10 DUs Post WOD Couch and calf/Achilles stretch

Jun 14, 2012 by mark 1022

Bear Attack

Pre WOD 3 rounds 10 pull ups 25 sit ups rest 30s between rds WOD 400m run 9 bear complexes ( 115/75 ) 200m run 7 bear complexes 100m run 5 bear complexes * each time the bar is dropped during a bear complex one 20 m bear crawl must be completed...

Jun 13, 2012 by mark 783

Climb Every Mountain

Pre WOD Strict press 3 x 3 WOD 40 mountain climbers ( L,R = 1) 5 HSPU 30 mountain climbers 10 HSPU 20 mountain climbers 15 HSPU 10 mountain climbers 20 HSPU Post WOD 1000m row at 75- 85% of max.

Jun 12, 2012 by mark 661

Dips

Pre WOD Find a 1 rep max for a power snatch WOD 3 rds for time 15 ring dips 20 db snatches ( 10 per arm ) 35/25 30 barbell on back jump squats Post WOD Chest and shoulder mobility

Jun 11, 2012 by mark 718

Squatters Rights

Pre WOD Back Squats 3 x 3 WOD Cash in: 800 meter run/row Then 7 rounds of 7 pull ups and 14 squats Cash out: 800 meter run/row Post WOD Tabata combo Push ups and sit ups rotated over 8 rds

Jun 9, 2012 by mark 895

Hope

“Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after...

Jun 8, 2012 by mark 661

Turkish Get Up

Pre WOD Strict press 3 x 5 WOD 12 minute AMRAP 200 meter run 15 Dynamic pushups Post WOD TGUs 3 x 5 ( 15 each arm )

Jun 7, 2012 by mark 759

Clean and Jerk

Pre WOD Power Clean and Jerk 5 x 3 WOD 5 rounds for time : 250 meter row 9 hang squat cleans 115/75 6 push jerks Rest 2 min and repeat Post WOD Couch Stretch

Jun 6, 2012 by mark 694

Waiter Walk

Pre WOD 30 Second Flexed Arm Hang.Rest 30 Seconds , Then Max Effort Pullups For 30 sec. 30 sec Plank Hold, Rest 30 sec. Than Max. Effort Push ups for 30sec. WOD 4 Rounds for Time of 50m Right Arm Waiter walk ( 1.5 pood/1 pood ) . Then 50m Left...

Jun 5, 2012 by mark 680

Hang in There Baby

Pre WOD Deadlifts 3 x 5 WOD 14 min AMRAP 1000m Row Buy In 10 Deadlifts 165/105 20 DUs Post WOD Pull-up Bar Dead Hangs

Jun 4, 2012 by mark 995

Weighted Lunges

Pre WOD Work on Mobility Low Bar Back Squat 3 X 5 WOD 21-15-9 Weighted overhead Walking Lunges 45/25 ( Left and Right Lunge = 1 ) Burpees Knees to Elbows Post WOD Run or Row 800 m