August 2015 – CrossFit O'Fallon

Aug 31, 2015 by josh 837

9-1

Back Squat20rm 10rm WOD: 5 rds 200 m run 16 kb thruster (8 ea arm) 8 lunges with kb

Aug 30, 2015 by josh 883

1 hang snatch + snatch10 emom Let technique determine your loads WOD: 6 rds 9 burpees 6 power snatch 75/55 3 ohs 75/55 Congrats to our Master’s team finishing 9th at the Garage Games this weekend! We are so proud of you...

Aug 28, 2015 by josh 623

Kelly 1.5″

Kelly 1.55 rds 400 m run w/ wallball 45 wallball shots 45 box jumps 24/20 * partner wod- both partners run together one partner will carry the med ball but may hand it to teammate when they get tired. All other reps may be divided anyway you...

Aug 27, 2015 by josh 636

8-28

Find a 1rm front squatOr 1rm OHS WOD 1000m row or run around loop 50 deadlifts 135/95 30 pullups

Aug 26, 2015 by josh 563

“Tabata Thursday”

WODYou’re only as good as your worst round Tabatas: Burpees Squats Calorie row Pushups Situps

Aug 25, 2015 by josh 590

8-26

Strength: 25 min to find a 1rm clean and jerk WOD 21-18-15-12-9-6-3 Shoulder to overhead 95/65 Du’s

Aug 24, 2015 by josh 639

8-25

25 min to find a 1rm snatch 10 min AMRAP 6 burpees 8 box jumps 20 Russian twists

Aug 23, 2015 by josh 710

8-24

25 min to find a 1 rm backsquat WOD “Helen”

Aug 21, 2015 by josh 598

8-22

Strength 10 Turkish get ups each arm. WOD 15 min partner AMRAP 50 thrusters 95/65 50 burpee over the bar 50 box overs 24/20 Partners may divide work anyway they want. During the burpee over the bar resting partner must hold their...

Aug 20, 2015 by josh 605

8-21

3 max sets of unbroken wallballsRest as needed WOD 5 rds 7 hang squat cleans 135/95 14 kb swings 53/35

Aug 19, 2015 by josh 588

8-20

Strict press3-3-3-3-3 WOD 4 rds Row 30 cal 15 push press 95/65 Rest 2-3 min between rds

Aug 18, 2015 by josh 630

8-19

Snatch 2 @ 60% 2 @ 70% 2 @ 75% 1 @ 80% 1 @ 85% 12 min AMRAP 10 front rack Step back lunges 75/55 5 burpee over the bar 15 butterfly situps