January 2015 – CrossFit O'Fallon

Jan 30, 2015 by josh 954

Partner Angie

Partner Angie 100 pullups 100 pushups 100 situps 100 squats Every 2 min partners must complete 8 burpees together…wod begins with 8 burpees

Jan 29, 2015 by josh 770

1-30

Strength: Strict Press 3-3-3-3-3 WOD “12.3”

Jan 28, 2015 by josh 802

Strength: Emom 7 Power clean + clean + jerk 60-70% focus on technique WOD: Gwen 15-12-9 Power clean and jerk Touch and go, even a re-grip on the floor is a foul, no dumping, use same load for each set. Rest as needed between sets. Score is weight...

Jan 27, 2015 by josh 639

“Wilmot”

WOD: “wilmot” Finisher: (optional) 10-20-30-40-30-20-10 DUs. Rest as needed between sets

Jan 26, 2015 by josh 683

1-27

Strength: Emom 8 2 snatch pulls + 2 snatches @ 70% WOD: 5 rds 21 situps 15 lateral bar hops 9 snatches 95/65

Jan 25, 2015 by Mendy Finley 667

1-26

Strength: Back Squat 5×4@85% 4 rds 30 seconds pullups 30 seconds rest 30 seconds goblet squat 53/35 30 seconds rest 30 seconds kb ground to overhead 53/35 30 seconds rest

Jan 22, 2015 by Mendy Finley 781

“12.5”

Strength: 20 min to find 1 rm thruster WOD 12.5

Jan 21, 2015 by Mendy Finley 630

1-22

Strength: 3 pos. clean 4 sets @ 75% 6 sets @80% WOD: 5 rds 21 kb swings 53/35 15 lunges 9 plyo or clapping pushups

Jan 20, 2015 by Mendy Finley 606

1-21

Strength: Hspu 3×10 Strict or weighted pullups 3×10 WOD: 15 min AMRAP 10 lateral burpees 10 deadlifts 225/155 5 chin-ups

Jan 19, 2015 by Mendy Finley 752

1-20

Strength: Power snatch + hang squat snatch + snatch emom Min 0-3 70% 3-11 75% WOD 7-5-3 Unbroken squat snatches 75/55 95/65 or > Ring dips Rest 2 min 7-5-3 Unbroken squat snatches 75/55 95/65 or > Ring dips Rest 2 min 7-5-3 Unbroken squat...

Jan 18, 2015 by Mendy Finley 678

1-19

Strength: Take 10 min to find a heavy power clean and jerk Then 8 min emom 2 power cleans + 1 jerk @ 80% of the weight you worked up to WOD: 8 min AMRAP 12 shoulder to overhead 95/65 10 box jumps 24/20 8 pullups

Jan 16, 2015 by Mendy Finley 661

“Partner WOD”

Partner WOD 100 pullups 75 power snatch 75/55 50 burpees 25 power cleans 165/115 On the minute for every minute partners switch with each other to complete the reps. Finisher: Run 800 or 1600m