May 2015 – CrossFit O'Fallon

May 31, 2015 by josh 877

6-1

3 max handstand holds WOD 25 rds 1 hspu 2 cleans 135/95 3 burpees *competitors will do strict hspu, and cleans must be full squat. Thank you CFO for all of your support this weekend! We have the best community! Love you...

May 29, 2015 by josh 656

“Dirty 30”

“Dirty 30” 30 Box Jumps (20/24”) 30 Jumping Pull-Ups 30 KB Swings (55/35) 30 Walking Lunges 30 Knees To Elbows 30 Push Press (45/35+) 30 Good Mornings (45/35+) 30 Wall Ball (20/14) 30 Burpees 30 Double-Unders (3x SU’s)

May 28, 2015 by josh 646

5-29

15 min to work up to a heavy power snatchThen 5×1 at that weight WOD: 10-9-8-7-6-5-4-3-2-1 Ohs 95/65 Step ups (each leg) 24/20

May 27, 2015 by josh 552

5-28

NO 5am CLASS TODAY! Back Squat 5@60% 3@70% 2@80% 2@90% 1@95% WOD 3 rds 1 min kettlebell swings 53/35 1 min rest 1 min goblet squats 53/35 1 min rest 1 min burpees 1 min rest

May 26, 2015 by josh 581

5-27

Strict Press3x5@65-75% 2×3@75-85% 3×1@85-95% WOD 21-18-15-12-9-6-3 Push press 95/65 Double unders Finisher 20 strict pullups

May 25, 2015 by josh 868

“Grace”

Power Clean: Build to a heavy power clean Then 5×1 at that weight WOD “Grace” Finisher: 40 hollow rocks

May 24, 2015 by josh 806

“Murph”

Class times: 7,8&9am Michael Patrick “Murph” Murphy was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in...

May 22, 2015 by josh 657

5-23

Partner max effort4 min AMRAP squat cleans 135/95 Rest 1 min 4 min AMRAP burpees Rest 1 min 4 min AMRAP ground to overhead 135/95 Rest 1 min 4 min AMRAP double unders Rest 1 min run 800 together! *1 partner works at a time except on...

May 21, 2015 by josh 595

5-22

3-3-3-3 touch and go deadlifts Wod 15 min 9 deadlifts 155/100 12 pushups 15 box jumps 24/20

May 20, 2015 by josh 616

5-21

Snatch 60%x 3 70% x 2 75%x2 80%x2 85%x4 WOD: 8 min 3-6-9-12-15-18…. Hang power snatch 95/65 Pullups Competitors Hang squat snatch 95/65 Chest to bar pullups

May 19, 2015 by josh 679

“Happy Birthday Rob”

Bear complex: Without dropping the bar complete the following sequence 7 times Power Clean Front Squat Push press Back squat Push press Once you’ve completed the sequence 7 times without stopping, drop the bar, add weight. Complete 5 rds...

May 19, 2015 by josh 662

5-19

4 sets Strict pullups4 sets Hspu **Competitors strict chest to bar, and strict or deficit hspu 2 min each station 1. Ring dips – competitors – muscle ups Rest 1 min 2. Double unders Rest 1 min 3. Sit ups Rest 1 min 4. Hand...