November 2012 – CrossFit O'Fallon

Nov 30, 2012 by mark 668

The Girls of Crossfit Revisited- Day 4

PreWOD Bench Press WOD “Karen” For time: 150 Wall Balls (20, 14) Post WOD Mobility

Nov 29, 2012 by mark 806

The 300

PreWOD Snatch 4 x 3 WOD The 300 Pullups – 25 reps Barbell Deadlift with 135 lbs. – 50 reps Pushups – 50 reps 24-inch Box Jumps – 50 reps Floor Wipers – 50 reps Single-Arm Clean-and-Press with 36 lbs Kettlebell...

Nov 28, 2012 by mark 662

The Girls of Crossfit Revisited – Day 3

PreWOD Back Squats WOD “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups PostWOD 50 T2B

Nov 27, 2012 by mark 762

The Girls of Crossfit Revisited- Day 2

PreWOD Clean and Jerk 5 x 5 WOD “Elizabeth” 21-15-9 reps of: Cleans 135/95 Ring dips Post WOD Tabata KB snatch

Nov 26, 2012 by mark 1113

The Girls of Crossfit Revisited- Day 1

PreWOD Deadlifts 3 x 5 Practice handstand holds WOD Diane 21-15-9 Deadlifts 225/155 HSPU Post WOD To be determined

Nov 24, 2012 by mark 650

Air Force WOD

Thrusters 3 x 3 AHAP THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the...

Nov 23, 2012 by mark 736

The Sucky Seventy

WOD “The Sucky Seventy!” (Because 50 just ain’t enough for the day after Thanksgiving!) Partner WOD 1 person working at a time… 70 Box jumps 70 Lunges (each leg) 70 Swings (35#/53#) 70 Push press (75#/115#) 70 K-2-Elbows...

Nov 22, 2012 by mark 650

Happy Turkey Day

Turkey Day WOD 800 meter run 25 pullups 800 meter run 25 pushups 800 meter run 25 squats 800 meter run 25 burpees

Nov 21, 2012 by mark 655

Abs

PreWOD 5 x 3 clean and jerk WOD AMRAP for 9 min of: 3 power cleans 135/95 3 push jerk 3 front squats Post WOD Tabata abs

Nov 20, 2012 by mark 723

CrossFit Total

CrossFit Total Find a one rep max for the following: Strict Press Back Squat Deadlift

Nov 19, 2012 by mark 810

TGUs

PreWOD Snatch balance 5 x 3 WOD 3 rounds for time of: 500 meter row 50 DUs 5 Burpees PostWOD Turkish get ups

Nov 17, 2012 by mark 641

Fight Gone Bad

PreWOD Split Jerk 3 x 3 AHAP WOD Fight Gone Bad complete as many reps as possible 3 rounds 1 minute each station wall balls 20/14 sumo deadlift high pulls 75/55 box jumps 24/20 push presses 75/55 row for calories rest 1 min