October 2012 – CrossFit O'Fallon

Oct 31, 2012 by mark 937

Tempo Strict Press

Pre WOD Tempo Strict Press 5 x 5 WOD AMRAP in 12 minutes of: 8 push press 115/75 10 bar facing Burpees Post WOD ???

Oct 30, 2012 by mark 610

T2B

Pre WOD Back Squats 3 x 3 WOD 4 rounds for total time of: 400 meter row 21 jumping squats 45M/35F 12 T2B Rest 2 min Post WOD Mobility: couch stretch/Paleo chair

Oct 29, 2012 by mark 690

Monday

Pre WOD Complete 7 rounds of the following complex : 1 power clean + 1 hang squat clean + split jerk WOD 10 rounds for time of: 5 pullups 10 pushups 15 sit ups 20 squats

Oct 27, 2012 by mark 855

PreWOD Front squat 4 x 5 WOD Partner WOD 21-15-9 Thrusters 95M/65F KB swings 53F/35M Each partner works on one exercise and rests when the other rests. Both parties must complete there assigned movement before rotating with there partner. Post...

Oct 26, 2012 by mark 839

1000 Meter Row

Pre WOD 4 x 5 strict Press WOD 1000 meter row 50 kb/db snatches 30 pull ups Post WOD It’s a mystery

Oct 25, 2012 by mark 628

Snatch Balance

PreWOD Work on snatch balance for 20 min WOD 40-30-20-10 OHS 45/35 Heel to heel sit ups Man, I better start doing Burpees right now! The Carrot Cake Sundae Serendipity 3 , Las Vegas , NV

Oct 24, 2012 by mark 855

4 RFT

PreWOD Deadlifts 4 x 5 WOD 4 rounds for time of: 300 meter row 20 Wallball ( 20M/14F ) 10 Burpees Post WOD Mobility/stretching A big thank you to Cyndi Frieling of CrossFit 212 Degree of Mesquite NV

Oct 23, 2012 by mark 589

Clean and Jerk

PreWOD Clean and jerk 4 x 5 WOD EMOM for 10 minutes do: 5 hang cleans 135/95 15 DUs** ** every time you fail to complete the DU’s ,tack on a 5 burpee penalty to be completed at the end of the 10 min period. PostWOD Tabatas Wolf Creek ...

Oct 22, 2012 by mark 634

Shoulder 2 Overhead

PreWOD Back Squat 3 x 5 WOD Buy In: 400 meter Run 2,4,6,8 shoulder 2 overhead 115/95 4,8,12,16 front squat 115/95 8,16,24,32 hand release push ups Cash out : 400 meter run PostWOD ???

Oct 20, 2012 by mark 683

TGUS

PreWOD TGUs 5 x 3 each armAHAP WOD Spinning Grace 30 clean and Jerks (135lbs/95lbs) After each lockout, you must turn 180 degrees before you drop the bar.Alternate right to left turns . PostWOD Goat

Oct 19, 2012 by mark 555

Snatch

PreWOD 4 x3 snatch 3 x 3 snatch balance WOD 4 rounds for time of: 300 meter row 20 power snatches 10 pull ups Rest 1 minute

Oct 18, 2012 by mark 812

10

PreWOD a) 3 x 10 alternating DB snatch Rest 30-45 seconds b) 3 x 10 ring push ups “. ” c). 3 x 10 supinated pull ups “. ” WOD EMOM for 10 minutes : Even minutes: Slammers max effort AHAP Odd minutes: KB swings max effort...