April 2013 – CrossFit O'Fallon

Apr 30, 2013 by mark 687

Snatch

Pre-WOD Snatch 5 x 3 WOD 7 rounds for time of : 5 Burpees 7 power snatches 9 knees to elbows Post WOD To be determined

Apr 29, 2013 by mark 694

4 Rounds for Time

Pre-WOD Strict press 1-1-1-1-1 Push press 3-3-3-3 WOD 4 rounds for time of: 15 push press 95/65 10 pull-ups 400 meter run

Apr 27, 2013 by mark 824

Pre-WOD EMOM for 10 minutes do 4 Deadlifts at 80% WOD AMRAP for 5 minutes of: Deadlifts 225/155 10 box jumps 24’/20′ 6 pull-ups 12 Kb swings 53/35 Rest for two minutes . Complete a total of 3 rounds . After rest, pick up where you...

Apr 26, 2013 by mark 683

Death by Power Cleans

Pre-WOD 500 meter row ( sprint ) Then maximum handstand hold. Rest 2 to 3 minutes , then repeat . WOD Death by power cleans 135/95*** Minute one do 1 power clean Minute two do 2 power cleans Minute three do 3 power cleans Etc.,etc.,etc…...

Apr 25, 2013 by mark 734

Grab a Plate

Pre-WOD Back squat 5 x 3 WOD AMRAP for 12 minutes of: 20 weighted lunges 45/25 10 plyo-push-ups 5 burpee to plate jump

Apr 24, 2013 by mark 711

21-15-9

Pre-WOD Take 10 minutes to work on the 2 position snatch. Then snatch 4 x 3 WOD For time: 1000 meter row 21-15-9 OHS 95/65 Hand release push-ups

Apr 23, 2013 by mark 934

4 x 3

Pre-WOD Strict press 5 x 3 WOD AMRAP for 3 minutes of: 6 push press 115/75 8 pull-ups Rest 1 minute Then repeat above AMRAP x 3 Post-WOD 3 x 8 bent row AHAP

Apr 22, 2013 by mark 654

Cluster F***

Pre-WOD EMOM for 8 minutes do 3 hang squat cleans AHAP WOD 30-20-10 Clusters 95/65 Broad jump Heel to heel sit-ups

Apr 20, 2013 by mark 685

Planks With a Partner

Pre-WOD 3 x 5 TGUs each arm AHAP WOD One partner working at a time. While you are waiting for your partner to finish their work, you must hold a plank. Break up the reps evenly. 100 Mountain climbers 20 Burpees 40 Wall Balls (20,14) 50 Box Jumps...

Apr 19, 2013 by mark 800

Nancy-ish

Pre-WOD Strict press 2 x 5 warm up 3 x 5 70%, 80%,90% WOD 5 rounds for time of: 50 DUs 15 OHS 95/65 Post WOD To be determined 3D elevator painting

Apr 18, 2013 by mark 689

HSPU

Pre-WOD Take 20 minutes to work on a power snatch or squat snatch WOD 5 rounds for time of : 8 HSPU 20 split jumps 8 pull-ups

Apr 17, 2013 by mark 646

Tabata This

Pre-WOD Deadlift 3 x 5 WOD Tabatas: 20 seconds of work with 10 seconds of rest for 8 rounds. Score equals total reps per tabata . A) Kb ground to overhead 53/35 B) Wallball 20/14 C) calorie row Post-WOD Planks