August 2012 – CrossFit O'Fallon

Aug 31, 2012 by mark 672

Deadlifts

Pre WOD 2 Deadlifts at 70% of 1RM EMOM for 10 minutes. WOD For time 400 m run 21 Deadlifts 155/115 21 push ups 200 m run 15 Deadlifs 15 push ups 100 m run 9 Deadlifts 9 push ups Post WOD Josh’s delight

Aug 30, 2012 by mark 942

It’s Slammer Time

Pre WOD Push press 3 x 5, 3 x 3, 3 x 1, RM WOD 10 minute AMRAP 3 push press ( 75% of 1 RM from above ) 5 slammers 50/40/30/20/10 Post WOD 4 x 50 m waiter walk

Aug 29, 2012 by mark 751

DUs

Pre WOD Hang snatch 5 x 3 WOD 3 rounds for time 100 DUs 25 wall ball 20/14 15 ring push ups Post WOD Mobility/stretching

Aug 28, 2012 by mark 715

Lunges

Pre WOD Pause back squats 5 x 3 WOD 5 rounds for time 10 overhead walking lunges 45/25 10 Burpees Cash out 400 m run Post WOD Tabata push ups ( total reps )

Aug 27, 2012 by mark 624

A Taste of Cindy

Pre WOD Power cleans 5 x 3 AHAP WOD 15 minute AMRAP 5 pull ups 10 sit ups 15 squats Post WOD To be determined

Aug 25, 2012 by mark 687

Brandon’s WOD

Pre WOD Strict press 5 x 5 WOD 15 min AMRAP 10 power cleans 115/85 5 shoulders to overhead 115/85 200 m run Post WOD Coach’s choice Good Luck and stay safe Brandon

Aug 24, 2012 by mark 684

Shuttle

Pre WOD Back squat 5 x 5 WOD 5 rnds for time 200 m shuttle 15 hand release push ups 15 kb swings 1.5 pood/ 1 pood Post WOD Coach’s delight

Aug 23, 2012 by mark 651

7 x 2

Pre WOD 7 x 2 1 snatch + 1 hang snatch WOD 7 min AMRAP 7 OHS 75/55 15 DUs Rest 2 min 7 min AMRAP TGUs , 1= right and left

Aug 22, 2012 by mark 761

21-15-9

Pre WOD Front squat 5 x 5 WOD Row 1000 m 21-15-9 Burpees Pull ups Post WOD ???

Aug 21, 2012 by mark 757

Tabata This

Pre WOD EMOM for 8 min 1 power clean + 1 hang clean + 1 Jerk AHAP . Raise weights as needed WOD Tabatas Wall ball Push press 75/55 Cal row Post WOD Coaches special

Aug 20, 2012 by mark 798

Supine Ring Pulls

Pre WOD Bench press 4 x 8 Supine ring pulls 4 x 10 WOD 10 rounds for time of 10 Deadlifts 135/95 10 lateral bar hops 10 push ups Post WOD To be determined

Aug 18, 2012 by mark 632

A taste of Kelly

Pre WOD Back squats 1-20,1-10 WOD 5 rounds for time of 200 m run 15 box jumps 24/20 15 wall balls 20/14 Post WOD L-sits, 30s hold x 5