September 2012 – CrossFit O'Fallon

Sep 29, 2012 by mark 917

Jack

PreWOD Strict press 4 x 3 WOD “Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma...

Sep 28, 2012 by mark 845

Elbows High and To The Sky

Pre WOD Tempo back squats 5 x 3 WOD 5 rounds for time of: 10 front rack walking lunges 65/45 10 pull ups Cash out: 400 meter run Post WOD Planks

Sep 27, 2012 by mark 807

Not Quite Tabatas

Pre WOD Hang snatch 5 x 3 WOD 6 Rounds: 30 seconds ON / 15 seconds OFF Row (calories) Pushups KB swings 53/35/25 Ball slams 40/30/20/10 Complete all 6 rounds at each exercise before moving on to next.

Sep 26, 2012 by mark 1350

Good morning

Pre WOD Bench Press 5 x 3 WOD 20-15-10-5-10-15-20 Wall ball 20/14 HR push ups Post WOD Weighted good mornings

Sep 25, 2012 by mark 634

Clean and Jerk

Pre WOD Clean and Jerk 5 x 3 WOD 4 rounds for time of: 350 meter row 25* KB swings 53/35 Rest 1 min * 5 burpee penalty for resting during 25 KB swings Post WOD Coaches delight

Sep 24, 2012 by mark 649

Everybody Loves Thrusters

Pre WOD Take 20 minutes to find a 1 rep maximum for a front Squat. WOD 600 m run 9 pull ups 9 thrusters 95/65 400 m runs 15 pull ups 15 thrusters 200 m run 21 pull ups 21 thrusters Post WOD Mobility

Sep 22, 2012 by mark 857

Deads

Pre WOD Rowing sprints : 500,400,300 Rest 2 minutes after each sprint. WOD 10 rounds for time of: 15 Deadlifts 135/95 15 push ups Post WOD Grip training

Sep 21, 2012 by mark 637

Nancy

Pre WOD OHS 5 x 5 AHAP WOD “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Post WOD ??

Sep 20, 2012 by mark 699

Fly on the Wall

Pre WOD 1 strict press + 3 push press 7 rounds AHAP WOD 6 min ON/1 min OFF; 5 min ON/1 min OFF; 4 min ON/1 min OFF; 3 min ON AMRAP: 3 Wall walks 6 Front squats (75#/115#) 9 Box jumps Post WOD Paleo chair Achilles stretches

Sep 19, 2012 by mark 678

Med Ball Cleans

Pre WOD Hang snatch at 70%, 5 x 3 WOD 21-15-9 Med ball cleans 20/14 Kb swings 70/53/35 T2B Thrusters 95/65 Post WOD Tabata hollow rocks

Sep 18, 2012 by mark 1062

Death by Burpees

Pre WOD Tempo back squats 5 x 3 WOD Death by Burpees Minute 1: complete one burpee Minute 2: complete two burpees Minute 3: complete three burpees – continue in this fashion until you are no longer able to complete the requisite number of...

Sep 17, 2012 by mark 651

Ladder

Pre WOD Clean and Jerk 75%-80% 7 x 2 WOD In 15 minutes, get as far as possible up the ladder: Ladder: 1 rep, 2, 3 , 4………… Hang power cleans 95/65 Front squat Push ups Post WOD Mobility Iron crosses From everyone affiliated...