June 2015 – CrossFit O'Fallon

Jun 30, 2015 by josh 817

7-1

Bench Press or floor press3-3-3-3 WOD: 2 baselines 500m row 40 air squats 30 situps 20 pushups 10 pullups Competitor’s baseline 500m row 40 air squats 30 situps 20 hspu 10 muscle ups * rest 3 minutes between

Jun 29, 2015 by josh 593

6-30

Snatch2 @ 75% 2@80% 4×1@85% WOD 9 min 25 du’s 10 toes to bar

Jun 28, 2015 by josh 621

6-29

Back Squat5x5@80% WOD 3 rds 400m run 21 goblet squats 53/35 12 kb ground to overhead Congrats to our CFO teams that competed in the St. Louis Affiliate Cup! 3rd place overall finish!

Jun 26, 2015 by josh 629

6-27

8 min to find a 1rm clean + hang squat clean to thruster Partner WOD Following the sequence 1-1-1, 2-2-2, 3-3-3, 4-4-4, etc Kb swing Burpee Pullups Partner A – 1-1-1 Partner B – 2-2-2 Partner A – 3-3-3 Etc

Jun 25, 2015 by josh 573

6-26

StrengthDeadlift 5-5-5 *immediately following each set perform a max handstand hold. Scale with pushup plank From CrossFit Football “7 minutes left down by 6” 2 rds 1 min push press rx 95/65, comp 115/75 1 min rest 1 min pullups rx...

Jun 24, 2015 by josh 723

“Rowling”

EOMOM 16 minPower snatch + hang squat snatch + snatch WOD “Rowling” 10 RDS: Come as close to 100m as possible. **Every Meter over or under is a 1 burpee penalty. **

Jun 23, 2015 by josh 590

6-24

Back Squat8-8-6-6-5. All sets at 75% of max Wod 3 rds 50 air squats 7 hspu 10 box jump 24/20 Comp: strict hspu

Jun 22, 2015 by josh 596

6-23

Push Press + split jerkAfter warm up: 8 sets to build to heaviest set WOD 21-15-9-15-21 Plyo pushups Pullups

Jun 21, 2015 by josh 606

6-22

3 pos. clean (hip, knee, floor)2@70% of clean max 5@75% of clean max WOD 12 min 3-6-9-12-15-18-… Front squat 135/95 *after each round sprint 200m

Jun 19, 2015 by josh 581

“Partner WOD – Badger 1.5”

Partner WOD”Badger 1.5″ 3 rds 45 squat cleans 95/65 45 pullups Run around trade center loop. *one athlete works at a time, but both athletes run together.

Jun 18, 2015 by josh 633

6-19

30 hspu (Least amount of sets as possible) WOD 4 rds 20 push press 95/65 15 sdhp 95/65 10 burpee over the bar

Jun 17, 2015 by josh 585

“Happy 50th Jen!”

REMINDER: On Ramp class starts today at 8am! Back Squat 20 rm 10 rm WOD: 5 min AMRAP 6 thrusters 95/65 8 pullups Rest 1 min 4 min AMRAP 6 thrusters 95/65 8 pullups Rest 1 min 3 min AMRAP 6 thrusters 8 pullups Comp: chest to bar pullups /...