November 2015 – CrossFit O'Fallon

Nov 30, 2015 by josh 763

12-1

Snatch 20 min to establish a 1 rm WOD: 1250 m row 25 deadlifts 225/155 50 du’s

Nov 29, 2015 by josh 634

11-30

Back squat20 min to establish a 1 rm WOD 12 minutes Even 10 clapping pushups Odd: max kb swings 53/35

Nov 27, 2015 by josh 629

11-28

Strength Strict Press 3-3-3 Hero WOD “Danny” As many rounds in 20 min of: 24″ box jump, 30 reps 115 pound push press, 20 reps 30 pull-ups WOD can be completed as a partner, one rests one works.

Nov 26, 2015 by josh 802

Friday1 hang snatch+ 1 snatch 2 sets @ 70% 2 sets @ 75% 2 sets @ 80% 1 set @ 85% WOD: 10 min 3-6-9-12-15-18-21-… Power snatch 95/65rx 115/75 comp *after each set of power snatches complete 25 du’s, (modify 50 singles) Finisher...

Nov 25, 2015 by josh 671

Happy Thanksgiving”

“Thanksgiving Day WOD” 800m run25 pullups 800m run 25 pushups 800m run 25 air squats 800m run 25 burpees

Nov 24, 2015 by josh 800

11-25

3 max handstand holds3 max dead hang holds WOD From the main site 7 rds 7 power cleans 95/65 7 thrusters 95/65 7 bar facing burpees

Nov 23, 2015 by josh 718

11-24

1 Clean + 2 jerks2 sets @ 70% 2 sets @ 75% 2 sets @ 80% 1 set @ 85% WOD 21-15-9 Deadlifts 225/155 Pullups Comp: 21 deadlifts 9 muscle ups 15 deadlifts 6 muscle ups 9 deadlifts 3 muscle ups Thanksgiving hours – Thursday 26th: 7&8am...

Nov 22, 2015 by josh 650

11-23

Overhead squat3-3-3-2-2-2-2rm WOD: Tabata Air squats (on 10 second break hold bottom squat position) Pushups (on 10 second break hold pushup plank) Hollow rocks ( on 10 second break hold superman)

Nov 20, 2015 by josh 815

“Paris”

WOD”Paris” Buy in: 129 du’s 6 rds for time 6 pullups 11 power cleans 135/95 13 toes to bar 15 wallballs 6 burpee box jumps 24/20 Cash out: 129 du’s * this wod can be completed with a partner or as an individual.

Nov 19, 2015 by josh 590

11-20

Double Kb carriesWithout dropping kbs: 5 sets: 100 ft overhead carry 100 ft front rack carry 100 ft farmer carry WOD: 1000 m row 100 walking lunges Post WOD: 10 toes to bar 20 situps 30 supermans 40 flutter kicks 50 good mornings 1 min plank...

Nov 18, 2015 by josh 636

11-19

SAVE THE DATE: December 19 – The Box Christmas Party!! 6-10pm Details to come!! Power snatch75%x3, 80%x2, 85%x2, 90%x1x3 From the main site: 12 min AMRAP 3 snatches 115/75. 135/95 6 clean and jerks 115/75, 135/95 9 pullups c2b pullups 54...

Nov 17, 2015 by josh 776

11-18

Power Clean – 75%x3, 80%x2, 85%x2, 90%x1x3 WOD: 10 min AMRAP 4 broad jumps 6 hspu 8 front squats 95/65 135/95