April 2015 – Page 2 – CrossFit O'Fallon

Apr 16, 2015 by josh 900

Zembiec

Zembiec 5 rounds for time of:11 back squats, 185 lb.7 strict burpee pull-ups400-meter run During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up...

Apr 15, 2015 by josh 566

4-16

Hang clean and jerk 3@60% 3@70% 3×3@75% WOD: 3 rds 1 min power cleans 1 min cal row 1 min toes to bar 1 min rest

Apr 14, 2015 by josh 584

4-15

Strength: Deadlift 5rm WOD 5 rds 10 deadlifts 185/135 5 burpees 10 squat jumps

Apr 13, 2015 by josh 544

4-14

Hang snatch 3@60% 3@70% 3×3@75% WOD: 400 m run 21 power snatches 95/65 21 situps 400 m run 15 power snatches 15 situps 400 m run 9 power snatches 9 situps

Apr 12, 2015 by josh 629

4-13

Pause back squat (3 second hold) 5×3 high bar, focus on keeping back as vertical as possible. WOD 5×2 min 12 push press 115/75 10 pullups * in the remaining time; as many pushups as possible Rest 1 min

Apr 10, 2015 by josh 606

4-11

Run 400 with medball 150 wallball shots Run 400 with medball 100 walking lunges with medball Run 400 with medball 50 situps with medball At the start of 3,2,1 go, the wallball may not touch the ground until the wod is complete. If the ball...

Apr 9, 2015 by josh 628

4-10

Push Press 5-5-5-3-3-3-1-1-1 Wod 1000m row 20 hspu 20 TGUs 53/35 If you’re interested in purchasing a CFO team shirt to help send the team to regionals, here is the link...

Apr 8, 2015 by josh 633

4-9

Strength: 20 min to find a 5rm deadlift WOD: 50 plate hugger squats 45/25 100 plyo pushups 45/25 150 du’s Can be broken into any sets and reps possible

Apr 7, 2015 by josh 606

4-8

Snatch 60% x 2 70% x 2 80% x 2 85% x 2 WOD 8 min 3-6-9-12-15 Power snatches 95/65 Pullups

Apr 6, 2015 by josh 676

4-7

Back Squat 8@65% 8@70% 8@75% 8@80% WOD 40-30-20 Kb swings Box jumps 24/20 Finisher: Tabata Hollow rocks

Apr 5, 2015 by josh 558

4-6

Strength: 2 cleans + 1 jerk 1 set @ 60% 1 set @ 70% 2 sets @ 80% 2 sets @ 85% WOD: 400m run 5 ground to overhead 115/75 5 bar facing burpees over the barbell 400m run

Apr 3, 2015 by josh 916

“Jesus Hero WOD”

“Jesus Hero WOD”20 burpeesRun 20040 Front Squats 95/65Run 40060 pull upsRun 40040 Front Squats 95/65Run 20020 burpees