October 2015 – CrossFit O'Fallon

Oct 30, 2015 by josh 658

“Test it out!”

10 min AMRAP60 cal row (each partner rows 30) 50 deadlifts 135/85rx, 185/135 comp 40 burpee over the bar 30 front squats 135/85rx, 185,135 comp 3 min to establish a 1rm hang snatch Rest 1 min 5 min ladder 3-6-9-12-15-18-21-24-….. Hand...

Oct 29, 2015 by josh 652

10-30

Tempo Back Squat5x3@75% Intervals: 3 rds 400m row 30 wallballs Rest 2-3 minutes between rds

Oct 28, 2015 by josh 635

10-29

Snatch3@75% 2×3@80% 3×2@85% WOD: 7 rds 7 power snatches 95/65 7 toes to bar

Oct 27, 2015 by josh 642

10-28

WednesdayTurkish get up WOD: 15 min AMRAP 5 Hspu 10 Lunges 15 situps

Oct 26, 2015 by josh 642

10-27

TuesdayClean 3@75% 2×3@80% 3×2@85% WOD From the mainsite 15-12-9 135/95 clean and jerk Chest to bar pullups

Oct 25, 2015 by josh 636

10-26

OH Squats2x2@75% 2@80% 3×2@85% WOD: 5 rds 10 kb swings 20 du’s 60 ft bear crawl

Oct 23, 2015 by josh 881

“Daniel”

You may perform as a “partner WOD” If performed with a partner, the runs must be together.

Oct 22, 2015 by josh 563

10-23

Touch and Go Deadlift 5-5-5 WOD: 30-20-10 Wallball 20/14 KB swings Box jumps 24/20

Oct 21, 2015 by josh 605

10-22

5×5 push pressWork on efficiency in this movement. WOD: 20-18-16-14-12-10-8-6-4-2 Seconds in handstand hold Hollow rocks Supermans Situps

Oct 20, 2015 by josh 856

10-21

Find a heavy single Snatch 20 min to Find a heavy single (not necessarily a pr attempt, just a solid lift with good mechanics) WOD 4 rds 1 min power snatch 75/55 1 min rest 1 min du’s 1 min rest Score is total...

Oct 19, 2015 by josh 680

10-20

TuesdayBack Squat 6×2@85% WOD: 4 rds 5 pullups 15 jumping squats 400 m run

Oct 18, 2015 by josh 611

10-19

Clean and jerk20 min to Find a heavy single (not necessarily a pr attempt, just a solid lift with good mechanics) WOD 10 min 2-4-6-8-10-12-… power cleans 165/115rx, 205/135comp *after each set complete 8 burpees