July 2015 – CrossFit O'Fallon

Jul 31, 2015 by josh 706

8-1

In teams of 2 or 3, complete 4 sets of the following: Row 500 meters 5 h.r. Pushups 10 box jumps 24//0 5 hr pushups 10 box jumps 24/20 5 hr pushups 10 box jumps 24/20 Run 400 meters Teamates must complete the tasks in order. Teammate A rows, B...

Jul 30, 2015 by josh 635

7-31

3 position clean6 sets 75-80% WOD: “Double hanger” 3 rds for time 70 DUs 7 hang clean and jerk 135/95 **Competitors** 100 du’s 7 hang clean and jerks 165/115

Jul 29, 2015 by josh 638

7-30

Gymnastics skill work:3 sets max effort handstand holds 3 x 10 ring dips *competitors 3 sets max effort muscle ups. WOD From the masters CrossFit Games “The Sandwich” 80 calorie row 40 shoulder to overhead 115/75 80 deadlifts 115/75...

Jul 28, 2015 by josh 844

7-29

Push jerk + split jerk6 sets 80-85% WOD 2 x 5 mjn AMRAPs 12 kb swings 53/35 6 ttb Rest 2 min

Jul 27, 2015 by josh 583

7-28

7/28Back Squat 6×3@90% WOD: Tabata combos Pushups/pullups Squats/ situps **make sure you drink lots of water!!**

Jul 26, 2015 by josh 650

“SQT”

MondaySnatch 2×3@80% 3×3@85% WOD From the CrossFit Games masters and teen division. SQT 3 RFT 10 snatches 95/65 200 m sprint (4×50)

Jul 24, 2015 by josh 761

“DT 1.5”

“DT 1.5″15 rds 9 deadlifts 155/105 6 hang power clean 155/105 3 push jerks 155/105 Partner WOD :partners alternate rounds, each partner must complete a full rd.

Jul 23, 2015 by josh 844

7-24

Cleans 6×3@80% WOD “Quads on fire” 8 min AMRAP 8 front squats rx: 95/65 comp 115/75 12 box step ups 24/20 (no jumping) *compare to 2/23/15

Jul 22, 2015 by josh 720

7-23

Strength30 hspu WOD Chipper 400 m run 40 kb swings 53/35 40 wallballs 20/14 40 hand release pushups 40 lunges 40 situps

Jul 21, 2015 by josh 606

7-22

3 position snatch6 sets 65-75% WOD: 2 x 5 min AMRAP 1 power snatch 95/65 comp 135/95 1 pullup 3 power snatch 3 pullups 5 power snatch 5 pullups Etc.. Rest 2 min between amraps Shanna’s husband wants everyone to know she is 33 today!...

Jul 20, 2015 by josh 568

7-21

Back squat5x3 @85% WOD: 400m run 21 thrusters 95/65 400m run -rest 90 sec 200m run 15 thrusters 95/65 200m run Rest 90 sec 100m run 9 thrusters 95/65 100m run

Jul 19, 2015 by josh 621

7-20

Push press + jerk6x2 @ 80-85% WOD: 50 du’s Then 21-15-9 Toes to bar Burpees Then 50 du’s