January 2016 – CrossFit O'Fallon

Jan 31, 2016 by josh 762

2-1

Build to your heaviest set of 2 cleans + 1 jerk WOD 4 rds 15 box jumps 15 hang power clean 95/65 15 shoulder to overhead 95/65 Rest 1 minute between rounds Congrats to these athletes who competed at SuperWOD Sunday!

Jan 29, 2016 by josh 591

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From the superwod Sunday throwdown With a partner A. 12 min AMRAP 30 wallballs 30 cal row 30 burpee ( if competing sunday complete the following movement:30 burpee db snatch) 30 deadlift 135/95 B. 10 minute mystery WOD

Jan 28, 2016 by josh 613

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3 x 14 steps Front rack walking lunge (as heavy as possible) WOD 10 min EMOM 6 OHS 75/55 95/65 6 pullups If you can’t complete workload in 1 minute, treat wod as a 10 minute AMRAP!

Jan 27, 2016 by josh 615

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Remember: NO 5am class. All other classes as normal! 5 sets of 2 push jerks + 1 split jerk (From rack) WOD: “Cindy” or “Mary” If you’ve never attempted Mary, give it a go!!!

Jan 26, 2016 by josh 653

1-27

Strength: Hang Cleans 5×3 heavy WOD “Hang on” 10 minute AMRAP: 15 ring pulls 15 kb swings 53/35 *dont scale up to pullups for this wod. If performed properly the ring pull is a tough movement even for high level athletes...

Jan 25, 2016 by josh 622

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TuesdaySnatch 2@60% 2@65% 3×1@70% 3×1@75% WOD All Out!! 2 min double unders 2 min rest 2 min pushups (toes on 45) 2 min rest 2 min squats Comp: HSPU & pistols

Jan 24, 2016 by josh 628

“Rahoi”

Pause front squats5x3 ahap. (2-3second pause in bottom) WOD: “Rahoi” 12 minutes 12 box jumps 24/20 6 thrusters 95/65 6 bar facing burpees

Jan 22, 2016 by josh 603

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“Partner WOD” 50 deadlifts 225/155 comp 185/115rx 20 pullups 15 burpee over bar 50 power cleans 155/115comp, 135/85rx 20 pullups 15 burpee over the bar 50 snatches 135/85comp, 95/65 20 pullups 15 burpee over the bar Strict 20 min time...

Jan 21, 2016 by josh 764

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5×3 strict press WOD: 13.4 10 min AMRAP 5 shoulder to overhead 115/75 10 deadlift 115/75 15 box jumps 24/20 Masters weight was 95/55

Jan 20, 2016 by josh 629

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Back Squat2x3@75% 4×3@80% WOD: 8 min AMRAP 15 lunges 15 situps *you may scale up with jumping lunges/split jumps.

Jan 19, 2016 by josh 589

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From the main site Strength: Find a 1rm deadlift Then: With 50% of your max deadlift: 15 cleans for time Rest as needed. Then: 12 cleans for time Rest as needed. Then: 9 cleans for time

Jan 18, 2016 by josh 1508

“Lucky 7”

Lucky #7 7 rds: 7 kb swings 53/35 7 pullups 7 thrusters 95/65 7 pushups 7 hang cleans 95/65 7 toes to bar 7 push press 95/65