June 2015 – Page 2 – CrossFit O'Fallon

Jun 16, 2015 by josh 587

6-17

20 min to find a 1 rm snatch AMRAP 10 30 du’s 7 power snatches 95/65 135/95

Jun 15, 2015 by josh 570

6-16

TGU12 each arm WOD 150 kb swings 53/35 Emom: 10 hand release pushups

Jun 14, 2015 by josh 620

6-15

20 min to find a 1rm clean and jerk WOD 3 rds 1 min wallballs 1 min rest 1 min burpees 1 min rest

Jun 12, 2015 by josh 739

“Partner AMRAP”

24 min partner AMRAPPartners must alternate after completing a full round 8 kb swings 53/35 7 situps 6 lunges 5 box jumps 24/20

Jun 11, 2015 by josh 641

Strict Press10-5-3-1-1-1-3-5-10 WOD Climb the Ladder 8 min RX: 1 deadlift 225/155 2 chest to bar pullup 2 deadlift 4 chest to bar pullups 3 deadlifts 6 chest to bar pullups … COMP: 1 deadlift 275/185 1 muscle up 2 deadlifts 2...

Jun 10, 2015 by josh 549

6-11

SnatchEmom Minutes 0-5 2@70-80% Minutes 6-11 1@80-95% WOD 5 rds 5 power snatches 75/55 10 ohs 75/55 25 double unders

Jun 9, 2015 by josh 653

“Hump Day”

“Hump day” 200m run 20 front squats 95/65 30 burpees 40 jumping squats 50 Russian twists 800 m run 50 Russian twists 40 jumping squats 30 burpees 20 front squats 96/65 200m run

Jun 8, 2015 by josh 875

6-9

Clean and jerkEmom Minutes 0-5 2@70-80% Minutes 6-11 1@80-95% WOD: 10-9-8-7-6-5-4-3-2-1 Hang power clean 115/75rx, 155,105 comp Toes to bar

Jun 7, 2015 by josh 558

6-8

20 minutes to establish a 1rm back Squat WOD Tabata combos 1.) air squats/broad jumps 2.) pullups / pushups 3.) butterfly situps / hollow rocks

Jun 5, 2015 by josh 591

“Partner WOD”

Partner WOD “regional event 3ish” Run 1 mile 50 ohs 100 situps 150 double unders 50 sdhp 100 box overs 24/20 Run mile together but divide reps anyway you like. *the regional athletes used 135/95 for the lifts. We recommend...

Jun 4, 2015 by josh 643

6-5

Front Squats3-3-3-3-3 ahap WOD 21-15-9 42 Overhead lunge 45/25 (plate) 21 burpees 30 overhead lunges 45/25 (plate) 15 burpees 18 overhead lunges 45/25 (plate) 9 burpees

Jun 3, 2015 by josh 593

6-4

Push or split jerks ( from the rack)2-2-2-2-2-2-2 WOD 12 minutes Even: 10 Push press 115/75rx 135/95+ comp Odd: max double unders