September 2012 – Page 2 – CrossFit O'Fallon

Sep 15, 2012 by mark 664

Mt. Crushmore

Pre WOD Take 10 to 15 min to work on handstands/ handstand push ups WOD Mt. Crushmore 25 min Time Limit: 3 rds of: 7 Lunges, 7 box jumps 24/20 , 7 bear crawls then… 3 rds of: 14 k2E, 14 situps, 14 L-sits ( hold for 3-5 sec.) then…. 3...

Sep 14, 2012 by mark 846

Jackie

Pre WOD Pause front squats 5 x 3 AHAP WOD “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post WOD Paleo chair

Sep 13, 2012 by mark 671

Snatch

Pre WOD Power Snatch 4 x 5 Snatch Balance 4 x 3 WOD Do all of the following in order for time: 50 DUs 20 Burpees 20 Power snatch 95/65 20 OHS 95/65 20 Burpees 50 DUs Post WOD Shoulder mobility

Sep 12, 2012 by mark 681

Sort of Fight Gone Bad

Pre WOD 4 x 3 tempo strict press WOD 3 rounds for total reps of: 1 min wall ball 20/14 1 min box jump 20/24 1 min SDHP 75/55 1 min push press 75/55 1 min rest Post WOD ????

Sep 11, 2012 by mark 810

Run Like Hell

Pre WOD Take 20 min to find a 1 rep max for a clean and jerk WOD 8 min AMRAP 8 power cleans 115/75 6 push press 115/75 4 front squats ” ” rest 2 min, then run a 400m sprint Post WOD Your guess is as good as mine.

Sep 10, 2012 by mark 676

Minute

PreWOD Back squats 5 x 5 WOD 5 rounds for total combined number of: 1 minute max KB swings 53/35 1 minute max distance row 1 minute rest Post WOD EMOM for 5 minutes do: 10 pull ups

Sep 8, 2012 by mark 660

Holleyman

WOD “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20/14 3 Handstand push-ups 225 pound Power clean, 1 rep U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces...

Sep 7, 2012 by mark 676

Grin and Bear It

Pre WOD TGUs AHAP 4 x 3 WOD 30 bear complexes 135/95 for time 1 bear complex = 1 power clean 1 front squat 1 pushpress 1 back squat 1 push press Rest between sets as needed. Goal is max load in a set. No changing loading during a set (duh).

Sep 6, 2012 by mark 1586

Sumo-deadlift High-pull

Pre WOD Take 15 to find a two rep maximum for a deadlift. WOD Three rounds for time of: 15 Chest to bar pull-ups 20 Burpees 95 pound Sumo-deadlift high-pull, 15 reps Post WOD Josh’s delight

Sep 5, 2012 by mark 786

Strict

Pre WOD Strict press 5 x 3 WOD 5 rounds for time of: 9 push press 115/75 9 jumping lunge ( R,L = 1) 9 pull ups Post WOD To be determined

Sep 4, 2012 by mark 645

Broad Jumps

Pre WOD Take 10 minutes to find a 2 rep maximum for a thruster WOD 10,9,8,7…3,2,1 Front squat 135/95 Broad jumps Pre WOD Paleo chair

Sep 1, 2012 by mark 680

The Kitchen Sink

Pre WOD Take 10 to 15 minutes to work on a weakness ( goat ). WOD For time complete all of the following in order: 25 walking lunges 20 pull ups 30 box jumps 24/20 20 DUs or 60 singles 25 ring dips 20 KTE 30 KB swings ( American ) 25/35/53/70 30...