January 2013 – CrossFit O'Fallon

Jan 31, 2013 by mark 664

30 Seconds

Pre-WOD Take 15 minutes to find a 3 Rep Maximum for a front squat WOD 4 rounds for total reps of: 30 sec hang clean 135/95 30 sec rest 30 sec of air squats 30 sec rest 30 sec DUs 30 sec rest Post-WOD To be determined How can this athlete improve...

Jan 30, 2013 by mark 716

WCs

Pre-WOD Deadlifts 4 x 5 WOD 5 rounds for time of: 5 wall climbs 10 toes to bar 15 box jumps 24/20 Post-WOD I don’t know Jumping into a vat of toxic waste might not make you a superhero but eating a proper diet consisting of lean meats and...

Jan 29, 2013 by mark 1003

OHS

Pre-WOD OHS 5 x 5 WOD 5 rounds for time of: 10 overhead weighted lunges 45/35 10 ring dips Post-WOD Bottom to bottom squats tabata For those of you suffering from a cold or the flu , remember its caused by a viruse and the use of antibiotics...

Jan 27, 2013 by mark 894

By Fives

Pre-WOD Take 20 min to establish a one rep max for the clean and jerk WOD 5-10-15-20-25 Pull-ups Push. Press 95/65 Post-WOD To be determined Aaron you are proof positive that with a little hard work and Crossfit , the sky’s the limit for...

Jan 26, 2013 by mark 841

Double Under Hell

Pre-WOD Tempo front squat 3 x 3 WOD For time: 150 DUs 30 CTB pull ups 30 burpees 150 DUs 30 CTB Pull Ups 30 burpees 50 DUs 25 minute cap Post-WOD To be determined

Jan 25, 2013 by mark 680

Consistency

Pre-WOD Strict press WOD 3 rounds , each for time of: 500 meter row 20 Slammers 10/20/30/40/50 15 hand release push-ups Rest 2 min Each round needs to be within plus or minus 10 seconds of the previous round or a 10 burpee penalty will be levied...

Jan 24, 2013 by mark 698

Randy

Pre-WOD Take 20 minutes to establish a 1 rep max for a snatch. WOD “Randy” 75 power snatches 75/55 Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go...

Jan 23, 2013 by mark 690

Filty fifty

Pre-WOD Warm Up WOD Filty Fifty For time: 50 Box jump 24/20 50 Jumping pull-ups 50 Kettlebell swings 53/36 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions/ Superman holds 50 Wall ball shots 14/20 50 Burpees...

Jan 22, 2013 by mark 657

Fran Ladder

Pre-WOD Back squats 1-10-1-20 WOD Fran ladder for seven minutes 3-6-9-12-15…. Thrusters 95/65 Pull-ups Post-WOD Mobility CrossFit Kids will be coming to Crossfit O’Fallon in the near future. Stay tuned for further details.

Jan 21, 2013 by mark 705

Chin-Ups

Pre-WOD A) 3 x 10-15 chin-ups B) 3 x max handstand holds WOD For 20 minutes do: Even minutes: 3 power cleans AHAP Odd minutes: 15 wall ball shots 20/14 Post-WOD To be determined

Jan 19, 2013 by mark 631

Affliate Partner WOD

Pre-WOD Deadlifts 5 x 3 WOD Partner WOD 2 rounds for total reps of: 1 min push press 75/55 1 min back squats 75/55 1 min Burpees 1 min kb swings 53/35 Both partners work at the same time. Post-WOD ???? Remember classes will held tomorrow at 7,8,9...

Jan 18, 2013 by mark 696

Complex

Pre-WOD 10 TGUs for each arm AHAP WOD 30 rounds of: Bear complex 135/95: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Post-WOD 10 muscle-ups