February 2013 – CrossFit O'Fallon

Feb 28, 2013 by mark 687

Weighted OH-Lunge

Pre-WOD Strict press 3 x 3 WOD 50 weighted over head lunges 45/35 40 pull-ups 30 thrusters 95/65 20 Burpees 10 squat cleans 95/65 Post-WOD To be determined

Feb 27, 2013 by mark 789

Pre-WOD Deadlift 4 x 3 WOD 21 Deadlifts 225/155 9 wall climbs 15 Deadlifts 225/155 7 wall climbs 9 Deadlifts 225/155 3 wall climbs Post-WOD 3 rounds of : 30 sec handstand hold 30 sec dead hangs from pull-up bar *** not for time , rest when...

Feb 26, 2013 by mark 1066

AMRAP

Pre-WOD Back squats 4 x 3 WOD AMRAP in 14 minutes of: 6 OHS 95/65 12 push-ups 18 sit-ups Post-WOD Tabata slammers

Feb 25, 2013 by mark 771

EMOM

Pre-WOD EMOM for 12 do 3 power hang cleans WOD 4 rounds for time of: 10 knees to elbows 10 Burpees 10 pull-ups 10 push press 115/75 Post-WOD To be determined

Feb 23, 2013 by mark 744

Team Up

Pre-WOD Take 10 minutes to work on a weakness WOD Team WOD A. 3 Rounds: 10 Power Snatch (75#/115#) 20 Box Jumps (24/20) B. 3 Rounds: 15 Push press (75#/115#) 15 Toes-2-Bar C. Row 500 meters 20 Burpee jump-over bar Row 500 meters One person...

Feb 22, 2013 by mark 678

Open WOD 12.5

**** Because of the large snow accumulation, there will only be classes at 7,8 and 9 today.Sorry for any inconvenience this may cause but normal hours will resume on Saturday. Pre-WOD Deadlifts 4 x 5 WOD 7 min Fran ladder 3-6-9-12-15-18…...

Feb 21, 2013 by mark 688

Girls Of Crossfit Revisited-Day 4

.****** No Afternoon Classes Due To Inclement Weather!!!!! Pre-WOD EMOM for 10 minutes do: 1 power snatch + 3 OHS AHAP WOD “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups Post-WOD Work on handstand holds and handstand...

Feb 20, 2013 by mark 657

The Girls Of Crossfit Revisited-Day 3

Pre-WOD Strict press 4 x 5 Push press 3 x 3 WOD “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post-WOD To be determined

Feb 19, 2013 by mark 668

Girls Of Crossfit revisited – Day 2

Pre-WOD Power clean 5 x 3 High pull cleans 3 x 4 WOD “Elizabeth” 21-15-9 Reps For Time: Clean(135/95) Ring Dips Post-WOD ???

Feb 18, 2013 by mark 693

The Girls Of Crossfit revisited – Day 1

Pre-WOD Back squat 4 x 5 WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Post-WOD Hollow rock Tabatas ; rest in the push-up plank hold.

Feb 16, 2013 by mark 737

Championship Fight Gone Bad

Pre-WOD Take 10 to 15 minutes to work on a weakness WOD Partner fight gone bad There are 5 rounds of total reps of five stations : Wallball 20/14 SDHP 75/55 Box jumps 20” Push press 75/55 Calorie row In this workout partners rotate between...

Feb 15, 2013 by mark 910

Open Wod 12.3

Pre-WOD 6 x 2 jerks WOD Open WOD 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps 24/20 12 push press 115/75 9 Toes-to-bar Post-WOD ????