November 2012 – Page 2 – CrossFit O'Fallon

Nov 16, 2012 by mark 706

Cindy

PreWOD Deadlifts 5 x 3 WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats

Nov 15, 2012 by mark 678

PreWOD Find a 1 rep maximum for a Snatch WOD “Rattle and hum!” Every minute on the minute for 10 minutes: 2 Power snatches 3/4/5 Burpees Rest 2 minutes. Every minute on the minute for 10 minutes: 2 Clean and jerks 3/4/5 Box Jumps...

Nov 14, 2012 by mark 706

Tabata This

PreWOD Strict press WOD Tabata combo# 1 Push press 75/55 Jumping lunge Post WOD Tabata combo # 2 Push ups ( HR ) Sit ups

Nov 13, 2012 by mark 786

Maximum Effort Pullups

PreWOD Clean and jerk 5,3,1 WOD 5 two minute rounds of: 6 power clean 135/95 Maximum effort pullups Rest 1 minute Score equals total pullups Post WOD Tabata flutter kicks

Nov 12, 2012 by mark 684

Rahoi

Pre WOD Back Squats 3 x 5 WOD “Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of...

Nov 9, 2012 by mark 667

1st Annual CrossFit Country Throwdown

Pre WOD Front Squat 4 x 3 WOD RX 155/100 Scaled 115/75 21 front squats 50 DUs 15 hang cleans 40 DUs 9 shoulders to over head 30 DUs Post WOD ??? Remember the Throwdown is on Saturday . Please come out and cheer for your compodre’s from...

Nov 8, 2012 by mark 655

Jackie

Snatch 4 x 3 WOD “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups

Nov 7, 2012 by mark 676

Strict Press

Pre WOD Strict press 5,3,1 WOD 150 KB swings AHAP Do a 3 burpee penalty for each rest. Post WOD To be determined

Nov 6, 2012 by mark 666

Wallball

Pre WOD Clean and jerk 4 x 3 WOD 5 hang squat cleans 135/95 20 Wallball 20/14 4 hang squat cleans 20 Wallball 3 hang squat cleans 20 Wallball 2 hang squat cleans 20 Wallball 1 hang squat clean 20 Wallball Post WOD 50 T2B

Nov 5, 2012 by mark 663

AMRAP

Back squat 5-3-1 WOD AMRAP in 15 of: 15 plate huggar squats 45/35 10 plyo pushups 15 DUs Post WOD Handstands

Nov 3, 2012 by mark 715

Pump You Up

Partner WOD A: 21 Thrusters (65#/95#) B: 21 Deadlifts (155#/225#) A: 15 Pull ups B: 15 HSPU A: 15 Thrusters B: 15 Deadlifts A: 12 Pull ups B: 12 HSPU, A: 9 Thrusters B: 9 Deadlifts A: 9 Pull ups B: 9 HSPU Work through entire WOD as A or B, then...

Nov 2, 2012 by mark 643

Rowing

Pre WOD Snatch 4 x 5 WOD 1000 meter row ( as fast as possible ) Rest 3 min Tabata snatch 75/55 Post WOD I don’t know Remember next Saturday is the 1st annual CrossFit Country Throwday