July 2012 – CrossFit O'Fallon

Jul 31, 2012 by mark 661

The Girls of Crossfit- Day 2

Pre WOD Power snatch 5 x 3 WOD “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post WOD Ab work : coach’s choice

Jul 30, 2012 by mark 729

The Girls of Crossfit – Day 1

Pre WOD Clean and jerk 5 x 3 WOD “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135, 95) Post WOD To be determined

Jul 27, 2012 by mark 973

Pre WOD Take 15 min to work on a skill such as double unders , muscle ups , HSPUs WOD “Gator” Eight rounds for time of: 185 pound Front squat, 5 reps 26 Ring push-ups U.S. Army Specialist Christopher “Gator” Gathercole...

Jul 26, 2012 by mark 953

Slam It Home

Pre WOD Strict press 4 x 8 Strict chin ups 4 x 10 WOD 6 rounds for total reps 1 minute push press 135/85 1 minute slammers 30/20 Post WOD 75 heel 2 heel sit ups

Jul 25, 2012 by mark 745

Don’t Let Go

Pre WOD Take 20min to find a 2 rep thruster max. WOD For 8 minutes do as many thrusters as possible. Each time the bar touches the Floor there is a 5 burpee penalty. Your score equals total thrusters completed. Post WOD Plank holds

Jul 24, 2012 by mark 677

Hang Snatch

Pre WOD Hang snatch 5 x 2 WOD 4 rounds for time of 300m row 15kb swings 53/35 10 pull ups Post WOD I don’t have a clue

Jul 23, 2012 by mark 642

Clean and Jerk

Pre WOD Jerk 3 x 5 WOD Clean and jerk 135/95 10,8,6,4,2 Box jumps 2,4,6,8,10 Post WOD To be determined

Jul 22, 2012 by mark 611

Ladder

PreWOD Back squats 3 x 5 WOD 10,9,8,7…3,2,1 Burpees Pull ups Jumping lunges ( R,L=1) PostWOD Whatever Josh feels like doing

Jul 20, 2012 by mark 682

Throw Drown With Farmington

All crossfit Ofallon members are invited to join us at 9am to workout and compete against Parkland crossfit . Like all other crossfit workouts, scaling the workout will be allowed and encouraged .The main purpose of the event is to have fun and...

Jul 19, 2012 by mark 613

Partner Reggata

PreWOD Work on a 1 rep max for bench press. Then max rep at 75% of determined wt. WOD Partner row each partner must complete the following calorie row 50-40-30-20-10 PostWOD To be determined

Jul 19, 2012 by mark 682

The Two Minute Warning

PreWOD 6 sets of 1 strict press and 2 push presses at 90-95% of strict WOD Maximum test: 2 min wall ball 2 min push up 2 min sit up 2 min kb swings 70,53,35,25 Post WOD Mystery

Jul 18, 2012 by mark 632

Thrusters

Pre WOD Take 20 minutes to find a one rep max for a front squat WOD 15 min. AMRAP 5 thrusters 95/65 10 H.R. Push ups 15 jumping squats Post WOD To be determined