February 2013 – Page 2 – CrossFit O'Fallon

Feb 14, 2013 by mark 761

Thrusters and Burpees, Oh My!

Pre-WOD Work on a muscle up progression, then do 3 x 5 muscle ups WOD 5 rounds for time of: 15 thrusters 95/65 15 Burpees Post-WOD To be determined

Feb 13, 2013 by mark 645

Pre-WOD Take 15 minutes to work on your snatch technique WOD 30 second Tabatas A) pull-ups B) push-ups C) wall ball 20/14 For thirty seconds do as many reps of the assigned exercise as you can – then rest 15 seconds. Repeat this six more...

Feb 12, 2013 by mark 942

CrossFit Total

CrossFit Total Back squat, 1 rep max Shoulder Press, 1 rep max Deadlift, 1 rep max

Feb 11, 2013 by mark 687

Chief

Pre-WOD Work for 15 minutes on the clean and jerk WOD “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post-WOD To be determined Each year in the...

Feb 9, 2013 by mark 682

Learn to Crawl

Pre-WOD 10 x 2 weighted strict pull-ups 1 x maximum effort weighted strict pull-ups Partner WOD For time: 150 KB Swings (53/35) 75 Overhead Squats (95/65) Buy out: 400 ft Bear Crawl Partner 1 starts the KB Swings. While partner 1 is accumulating...

Feb 8, 2013 by mark 657

Open WOD

Pre-WOD 3 x 15 ( each arm ) Db or Kb arm rows with a 3 second tempo up and down . 20 x 3 butterfly sit ups or GHD sit-ups WOD AMRAP for 15 minutes of: 9 Deadlifts 155/115 12 HR push-ups 15 box jumps 24/20

Feb 7, 2013 by mark 645

Black Lung

Pre-WOD EMOM for 8 minutes do: 1 hang clean 1 squat clean 2 front squats AHAP WOD 5 rounds for time of: 10 thrusters 95/65 20 DUs Post-WOD To be determined

Feb 6, 2013 by mark 704

Buy-In

Pre-WOD Strict press 4 x 5 WOD Buy-In 1000 meter row Then 6 rounds for time of: 5 HSPU 10 pull-ups Post-WOD To be determined Is this a good starting position for a handstand push-up and why?

Feb 5, 2013 by mark 602

Snatch It UP

Pre-WOD Snatch ( full squat ) 5 x 3 WOD AMRAP for 12 minutes of : 5 power snatch 95/65 10 Burpees Post-WOD Assorted planks

Feb 4, 2013 by mark 867

Sqs

Pre-WOD Back squats 4 x 5 WOD 18-15-12-9-6-3 KB swings 53/35 Goblet squats 53/35 Broad jumps Post-WOD To be determined Thank you everyone for coming out to work on your snatch with coach Kenny.

Feb 2, 2013 by mark 607

You’ve Got a Friend

Pre-WOD EMOM for 10 minutes do 2 Heavy TGUs WOD Partner WOD A. Alternate excercises 1. 5 KB Swings (53#/70#) 2. 8 Front Squats (75#/115#) 3. 9 Toes-2-bar B. Row – max calories (Rotate how teams feel is efficient) . **Each station is AMRAP...

Feb 1, 2013 by mark 800

2011 Games Open WOD # 4

Pre-WOD Power Snatch 4 x 3 WOD WOD #4 CrossFit Open 2011 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 90lbs ) 10 Muscle-ups Post WOD Do 75 reps of any core movement