February 2015 – CrossFit O'Fallon

Feb 27, 2015 by josh 590

2-28

Overhead squat 3-3-3-3-3 WOD Intervals 4 rds: Row 350m 30 du’s Rest 2-3 min

Feb 26, 2015 by josh 668

15.1 & 15.1A

Feb 25, 2015 by josh 609

2-26

cleans 2×1@80% 2×1@85% 5×1@90-95% WOD “Grace” Finisher: 3 rds 1 min max situps 1 min rest Make sure you get signed up for the Open!! It’s going to be a fun 5 weeks!

Feb 24, 2015 by josh 579

2-25

Strength: Strict press 5-5-5 Push press 3-3-3 Jerk 1-1-1 20 min AMRAP 10 Pullups 10 kb swings 53/35 10 burpees Rest 1 min

Feb 23, 2015 by josh 802

2-24

Strength: Snatch 2@80% 2@85% Emom 5 1 snatch @ 90-95% WOD 5 rds 20 du’s 10 sit ups 5 hang power snatches 95/65

Feb 22, 2015 by josh 772

2-23

Strength Back squat 5×2 @ 95% “Quads on fire” 8 min AMRAP 8 front squats 95/65rx /115/75comp 12 box step ups (no jumps)24/20

Feb 20, 2015 by josh 593

Strength: Deadlift 10 minutes to find a 5 rep deadlift touch and go max Wod 30 pushups 10 pullups 20 deadlifts 135/95 15 burpees 50 mountain climbers 15 burpees 20 deadlifts 135/95 10 pullups 30 pushups

Feb 19, 2015 by josh 1797

2-20

Skill: Handstand pushups 4 RDS: 15 box jumps 15 hang power cleans 95/65 15 shoulder to overhead 95/65 Rest 1 minute between rounds

Feb 18, 2015 by josh 615

2-19

3×5 strict or weighted pullups From the main site: 15-12-9 Thrusters 95/65 Pullups Rest 5 min 12-9-6 Thrusters 95/65 Pullups Rest 5 min 9-6-3 Thrusters 95/65 Pullups

Feb 17, 2015 by josh 649

2-18

EOMOM: snatch 3 @ 80% 3 @ 80% 3 @ 85% 3 @ 85% 3 @ 85% WOD 1k row 50 hand release pushups 30 power snatches 75/55. Comp 95/65

Feb 16, 2015 by josh 622

2-17

Strength: Back Squat 6×3@90% WOD 10 min AMRAP 12 Overhead walking lunges 45/25 6 Burpee to plate

Feb 15, 2015 by josh 712

NO 5am CLASS 2/16!

We will NOT be having the 5am class tomorrow due to weather. We will have all other regular classes!