March 2013 – CrossFit O'Fallon

Mar 30, 2013 by mark 579

Three Alarm Fire

Pre-WOD Take 10 minutes to work on handstand holds, handstand push ups . WOD “Three alarm fire!” A. 21-15-15-9 for time SDHP 55/75 H-R Push up B, 21-15-15-9 for time Row (Cals) Wall ball 20/14 C. 21-15-15-9 for time… Pull-ups Hang...

Mar 29, 2013 by mark 595

13.4

Pre-WOD Take 15 minutes to find a 2 rep max for the clean and jerk Workout 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135/95 pound Clean and jerk, 6 reps 6...

Mar 28, 2013 by mark 653

10-20-30

Pre-WOD Back squat 3 x 5 WOD 10-20-30 Walking lunges Front squat 95/65 Post-WOD Sit-ups

Mar 27, 2013 by mark 688

SP

Pre-WOD Strict press 4 x 5 WOD 21-15-9 Pull-ups Shoulder to overhead 115/75 Bar facing Burpees Post-WOD Josh’s delight Get excited folks , Crossfit kids start on April 1st!

Mar 26, 2013 by mark 604

Minute

Pre-WOD EMOM for ten minutes do 3 snatches AHAP. WOD 4 rounds for total reps of: 1 minute calorie row( 1 rep=1 cal ) 1 minute left arm db snatch?/? 1 minute DUs 1 minute right arm db snatch ?/? 1 minute rest Post -WOD To be determined

Mar 25, 2013 by mark 617

Is It Summer Yet!

Pre-WOD 5 x 3 1 1/4 Front squats WOD AMRAP for 10 minutes of: 30 air squats 20 KB swings 53/35 10 knees to elbows Post-WOD Remember because of the dangerous driving conditions, there will be no morning classes today .

Mar 24, 2013 by mark 657

No Monday morning Classes

Because of the large snow accumulation , there will be no morning classes on Monday . Normal class hours will resume on Monday afternoon with the 4pm class . Sorry for any problems this might cause but Josh and I thought for the safety of...

Mar 22, 2013 by mark 930

HSPU

Pre-WOD Work on HSPUs WOD 7 rounds for time of: 7 push press 135/95 7 push-ups 7 Burpees Post-WOD 3 x 10 supinated ring pulls

Mar 21, 2013 by mark 623

13.3

Pre-WOD Deadlifts 3 x 10 @ 70% WOD CrossFit Games Workout 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 lb @ 10″/14lb @ 9″ 90 Double-unders 30 Muscle-ups

Mar 20, 2013 by mark 685

Snatch Balance

Pre-WOD Snatch balance 5 x 2 WOD For 16 minutes : Even minutes : complete as many snatches 95/65 as possible Odd minutes : complete 15 heel to heel sit-ups . Score equals total snatches

Mar 19, 2013 by mark 857

Thrusters

Pre-WOD Take 20 minutes to find a 2 Rep max for thrusters WOD AMRAP in 12 minutes of: 10 hand-release push-ups 10 front squats 10 T2B Post-WOD To be determined

Mar 18, 2013 by mark 673

1K

Pre-WOD Strict press 4 x 5 WOD 1K row 50 KB swings 53/35 30 Burpees Post-WOD 100 sit-ups