August 2012 – Page 2 – CrossFit O'Fallon

Aug 17, 2012 by mark 684

Randy

Pre WOD Over head squat 5 x 3 WOD ” Randy ” 75 pound power snatch, 75 reps for time Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer...

Aug 16, 2012 by mark 632

EMOM for 12 min

Pre WOD Squat cleans 5 x 3 AHAP WOD Every minute on the minute complete 4 power cleans 135/95 For the remainder of the minute do singles Score equals total singles completed Post WOD Handstand pushups HSPU

Aug 15, 2012 by mark 661

AMRAP

Pre WOD 8 sets of 1 strict press + 2 push press WOD 5 min AMRAP 10 jumping squats 10 kb swings 53/35 Rest 90 sec 5 min AMRAP 10 sit ups 10 box jumps 24/20 Post WOD To be determined

Aug 14, 2012 by mark 753

Double Unders

Pre WOD Deadlifts 5 x 5 WOD 50 DUs 40 squats 30 push ups 20 pull ups 30 push ups 40 squats 50 DUs Post WOD Behind the back bar holds

Aug 13, 2012 by mark 760

Ground 2 Overhead

Pre WOD Power Clean 4 x 5 WOD Run 400 m 20 ground 2 overhead 95/65 25 thrusters 95/65 30 Burpees Run 200 m Post WOD Josh’s choice

Aug 11, 2012 by mark 635

The Girls of CrossFit Revisited

Pre WOD Work on push up mechanics and form WOD Barbara 20 pull-ups 30 push-ups 40 sit-ups 50 squats 5 rounds for time – 3 minutes rest betwen rounds

Aug 10, 2012 by mark 764

Snatch

Pre WOD Take 15 min to work on the snatch WOD Run 400 m 25 snatch grip Deadlifts 95/65 Run 400 m 25 power snatches 95/65 Run 400 m 25 hang snatches 95/65 Post WOD To be determined

Aug 9, 2012 by mark 610

4,3,2,1

Pre WOD Front squat 5 x 2 WOD 4 min cal row Rest 1 min 3 min thrusters 75/55 Rest 1 min 2 min Burpees Rest 1 min 1 min sit ups Score equals total reps Post WOD Josh’s choice

Aug 8, 2012 by mark 658

AMRAP 12

Pre WOD For 20 min work on push jerk and split jerk technique . WOD AMRAP 12 10 push press 95/65 8 jumping lunges 6 pull ups Post WOD Practice handstands

Aug 7, 2012 by mark 638

KB Swings

Pre WOD 100 kb swings AHAP WOD 5 rounds for time of 12 hang cleans 135/95 12 Burpees Post WOD 500 m row x 2

Aug 6, 2012 by mark 625

Crossfit Total

Crossfit Total In 60 minutes find a 1 rep max for strict press, back squat and deadlift

Aug 4, 2012 by mark 645

The Girls of Crossfit- Day 6

Pre WOD Front Squats 5 x 3 WOD “Fran” Three rounds, 21-15- and 9 reps, for time of: 95/65 pound Thruster Pull-ups Post WOD Josh’s choice