April 2015 – CrossFit O'Fallon

Apr 30, 2015 by josh 641

“Friday Fun day!”

With a continuous clock 5 min emom 5 wallballs 5 burpees Then Spend 10 min to find a 5rm shoulder to overhead (any style) Then 12 min AMRAP 200 m run 9 pullups 6 hang power cleans 115/75 3 front squats 115/75

Apr 29, 2015 by josh 757

4-30

Bench press or floor press 3-3-3-3-3 WOD: 8 min EMOM: 8 dynamic pushups Max effort kb swings 53/35 Finisher: Tabata flutter kicks

Apr 28, 2015 by josh 579

4-29

Snatch balance 5×3 WOD: 20 min AMRAP 400 m run 10 snatches 115/75

Apr 27, 2015 by josh 641

4-28

3 position clean 2 sets @ 60% 2 sets @ 65% 2 sets @ 70% WOD: Masters qualifier event 4 21-15-9 Deadlift 225/155 Box jumps 24/20 Handstand pushups

Apr 26, 2015 by josh 851

4-27

Back Squats 8@65% 8@70% 6@80% 6@85% WOD 2 rds 40 du’s 25 hollow rocks Rest 2 min 3 rds 20 reverse lunges 75/55 15 push press 75/55 Rest 2 min 2 rds 40 du’s 25 hollow rocks

Apr 24, 2015 by josh 643

Partner WOD

Partner WOD: 3 min ohs 95/65 Rest 2 min 8 min AMRAP 30 air squats 20 pushups 10 situps Rest 2 min 10 min emom 15 wall balls then As many ground 2 overhead as possible 155/105 *work can be divided any way, but only 1 partner may work at a time...

Apr 23, 2015 by josh 559

4-24

3 sets A.) 30 second push up plank hold, then max effort pushups B.) flexed arm hang, then max effort pullups WOD: 40 kb swings 53/35 50 mountain climbers 30 kb swings 53/35 50 mountain climbers 20 kb swings 53/35 50 mountain climbers...

Apr 22, 2015 by josh 579

4-23

Clean 60%x4 70%x4 80% 3×3 WOD Crossfit Disco 10,9,8,7,6,5,4,3,2,1 Power cleans @ 75% of bodyweight Pullups

Apr 21, 2015 by josh 560

4-22

Strength: 1rm deadlift WOD “Pony Boy” 9 min AMRAP 8 power snatches 95/65 12 box jumps 24/20

Apr 20, 2015 by josh 622

4-21

5 sets of the complex 2 push press + 1 jerk WOD 10 rds 30 seconds of burpees 30 seconds of rest 30 seconds of single arm kb thrusters 53/35 30 seconds of rest

Apr 19, 2015 by josh 659

4-19

Congrats to all the competitors this weekend! We are so proud of you!! Strength: Snatch 60%x4 70%x4 80% 3×3 WOD: 21-15-9 Ohs 75/55 Sdhp 75/55 Toes to bar

Apr 17, 2015 by josh 622

4-18

Strength: Strict Press 3-3-3-3 WOD Partner Jack 10 push press 115/75 10 kb swings 53/35 10 box jumps 24/20 *partner A completes 1 full rd while partner B rests and vice versa