March 2013 – Page 2 – CrossFit O'Fallon

Mar 17, 2013 by mark 760

EMOM

Pre-WOD EMOM for 10 minutes do 1 squat clean + 1 hang squat clean AHAP WOD For time: 15-12-9-6-3 Power cleans 135/95 Pull-ups Post-WOD Tabata DUs Great job Mendy on your 344 reps for 13.2. Keep up the great work !

Mar 16, 2013 by mark 651

Partner WOD Saturday

Pre-WOD TGUs 15 each arm AHAP WOD With a partner complete the following: 100 KB ground to overhead 53/35 80 KB goblet squats 53/35 60 push-ups 40 pull-ups 20 Burpees Cash out : 800 meter row Partners should split the reps as needed with only one...

Mar 15, 2013 by mark 700

13.2

Pre-WOD Back squat 5-5-3-1 WOD 2013 CrossFit Games Open WOD 13.2 AMRAP in 10 minutes: 5 shoulder-to-overhead (115lb/75lb) 10 deadlift (115lb/75lb) 15 box jump (24in/20in)

Mar 14, 2013 by mark 727

AMRAP

Pre-WOD EMOM for 10 minutes do 2 power or squat snatch WOD AMRAP for 12 minutes of: 10 hang snatch 75/55 30 DUs Post-WOD To be determined

Mar 13, 2013 by mark 658

Balls To The Wall

Pre-WOD HSPU 4 x 5 WOD For time: 10 Deadlifts (225/155 lbs) 20 Chest 2 Bar Pull-Ups 40 Wall Ball 8 Deadlifts 16 Chest 2 Bar Pull-Ups 32 Wall Ball 6 Deadlifts 12 Chest 2 Bar Pull-Ups 24 Wall Ball 4 Deadlifts 8 Chest 2 Bar Pull-Ups 16 Wall Ball 2...

Mar 12, 2013 by mark 678

KB

Pre-WOD 4 x 3 push press 4 x 2 split jerks WOD 100 KB swings 53/35 ** every minute on the minute do 10 hand release push ups until the 100 kb swings are complete Post WOD To be determined

Mar 11, 2013 by mark 721

Split Jumps

Pre-WOD Front squat 4 x 3, then 3 rep max WOD 5 rounds for time of: 10 thrusters 115/75 or use 60% of 3 rep max 20 split jumps Post WOD ????

Mar 9, 2013 by mark 1242

Zeus Partner WOD

“Zeus” With a partner take turns completing 3 rounds for time of: 30 Wall ball shots, 20/14pound ball 75/55pound Sumo deadlift high-pull, 30 reps 30 Box jump, 20″ box 75/55 pound Push press, 30 reps Row 30 calories 30 Push-ups...

Mar 8, 2013 by mark 654

13.1

Pre-WOD 2 x 500m row/run WORKOUT 13.1 Men 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 Burpees 210 pound Snatch, as many reps as possible Women 40 Burpees 45 pound Snatch, 30...

Mar 7, 2013 by mark 704

3 Rounds

Pre-WOD Strict Press 2 x 5 WOD 3 rounds for time of: 15 pull-ups 20 push press 95/65 25 push ups Rest 2 minutes Post-WOD 4 x 10 bent over weighted rows Just a reminder, CrossFit Kids will be here very soon!

Mar 6, 2013 by mark 654

Pistols

Pre-WOD Snatch 5 x 2 75-85% of max WOD AMRAP for 12 min of: 5 snatch 115/75 10 pistols 15 sit-ups Post-WOD To be determined

Mar 5, 2013 by mark 699

CrossFit Football

Pre-WOD Back squat 3.x 5 ,3,1 WOD Complete three rounds: 40 seconds of KB swings 53/35 Rest 20 seconds 40 seconds of Strict Pull Ups Rest 20 seconds 40 seconds of One Arm KB Power Snatch 53/35 Rest 20 seconds 40 seconds of Mountain Climbers Rest...