April 2013 – Page 2 – CrossFit O'Fallon

Apr 16, 2013 by mark 692

CJ

Pre-WOD Take 20 minutes to find a 1 rep clean and jerk WOD AMRAP for 14 minutes of: 7 hang cleans 10 lateral bar over Burpees

Apr 15, 2013 by mark 635

Buy-In

Pre-WOD Back squat 1-20-1-10 WOD 8 min ladder Buy-In: 800 meter run 1 pull-up 1 jump squat 2 pull-ups 2 jump squats 3 pull-ups 3 jump squats Etc.,etc….

Apr 13, 2013 by mark 675

Push Press Establish 3 RM AMRAP in 4 minutes: 9 Push press (65#/95#) 12 KB Swings (35#/53#) 12 Toes-2-bar 9 Hang power cleans Rest 1 minute. Complete a total of 4 rounds. Start at push press each round. Post-WOD Mobility

Apr 12, 2013 by mark 661

DLAB

Pre-WOD Take 15 minutes to find a 2 rep touch and go Deadlift max. WOD 21-15-9-15-21 Deadlift 155/105 Athletic Burpees Post-WOD To be determined

Apr 11, 2013 by mark 714

Snatching To Cindy

Pre-WOD Snatch 5 x 3 WOD AMRAP for 12 minutes of: 5 hang power snatches 95/65 5 pull-ups 10 push-ups 15 air squats 5 pull-ups 10 push-ups 15 air squats Post-WOD ???

Apr 10, 2013 by mark 666

One Minute at a Time

Pre-WOD Take 15 minutes to establish a 1 rep max for a back squat WOD 4 rounds for total reps of : 1 minute Wall ball 1 minute plank holds 1 minute double unders 1 minute rest

Apr 9, 2013 by mark 612

Helen

Pre-WOD EMOM for 10 minutes do three lifts . WOD “Helen” 3 Rounds for time: 400m Run 21 Kettlebell Swings (55/35) 12 Pull ups Post-WOD To be determined

Apr 8, 2013 by mark 1091

AFW

Pre-WOD Strict Press 5 x 3 Air Force WOD 20 Thrusters 95/65 20 Sumo Deadlift High Pull 95/65 20 Push jerks 95/65 20 Overhead squats 95/65 20 Front Squats 95/65 On the minute, every minute, you must complete 4 burpees before continuing to complete...

Apr 6, 2013 by mark 862

Sledding

Pre-WOD 3 x 25m sled push AHAP 3 x 25m sled pull AHAP WOD 3 rounds for time of: 10 HSPU 20 slammers 600m run Post WOD To be determined Remember tomorrow starting at 10am there is a hero WOD at are sister box ,Chesterfield Crossfit , in honor of...

Apr 5, 2013 by mark 652

Open WOD 13.5

Pre-WOD Front squats WOD Workout 13.5 4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar Pull-ups *4 minute bonus for every 90 reps (3 rounds) completed. Post-WOD To be determined

Apr 4, 2013 by mark 1044

C2W

Pre-WOD EMOM for 10 minutes do 3 power snatches or squat snatches WOD 3 rounds 10 Wall Climbs (C2W) 10 T2B 20 Box Jumps 24/20 (Open standard) Post WOD To be determined

Apr 3, 2013 by mark 760

Tempo Back Squat

Pre-WOD Tempo back squat 5 x 3 WOD AMRAP for 12 minutes of: 4 shoulder press 75/55 8 sumo Deadlift high pull 75/55 12 front squats 75/55 Post-WOD To be determined