April 2016 – CrossFit O'Fallon

Apr 29, 2016 by josh 699

“DT” CFO style!

“DT” CFO style! Run 1 mile with a partner Teams must rest for 3 minutes, starting when the first partner gets back. -then- 10 (alternating) rounds 12 deadlifts 155/105 9 hang power cleans 155/105 6 push jerks 155/105 “Great...

Apr 28, 2016 by josh 617

4-29

4 rounds 4 minutes 15 wallballs 30 medball cleans Row max calories Rest 4 minutes between rounds “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’” — Mary Anne...

Apr 27, 2016 by josh 589

4-28

30 Strict pull-upsElite: 30 Strict Chest to bar pull-ups WOD: 50 deadlifts 165/115 Emom 5 hspu Elite: 185/125 5 strict hspu

Apr 26, 2016 by josh 717

4-27

Take 20 min to find a heavy set ofPower snatch + OHS w/ 3 sec hold in the bottom WOD: AMRAP 11 15 OHS 75/55 12 SDHP 75/55 9 box jumps 24/20 If you would like to purchase a shirt, pre-orders need to be done by May 11th! Thanks!...

Apr 25, 2016 by josh 713

4-26

Front squat2x4@65% 2×4@70% 1×4@75% WOD: 5 rds 7 thrusters 95/65 7 lateral burpees 7 kb swings 53/35

Apr 24, 2016 by josh 745

4-25

Power clean + power jerkStarting at 65% of your clean and jerk max build to 90/95% of your clean and jerk max WOD CrossFit Disco 10-9-8-7-6-5-4-3-2-1 Power cleans @ 75% of bw Pull ups If you would like a new CFO shirt and help support Matt Greene...

Apr 22, 2016 by josh 962

“Happy Birthday Kevin!”

Partner WOD: Run 1 mile 60 snatches 115/75 Run 1 mile Happy Birthday Kev!!!

Apr 21, 2016 by josh 594

4-22

Take 20 minutes to work on your split jerk technique WOD Tabatas Broad jumps Sit-ups Air squats

Apr 20, 2016 by josh 630

“Jackie”

Take 20 min to find a max at the following complex: 1 clean pull + 1 hang clean + 1 clean WOD “Jackie” 1000m row 50 thrusters 45/35 30 pull-ups

Apr 19, 2016 by josh 650

4-20

4 rep max push press WOD 15 min AMRAP 3 wall climbs 15 KB swings 53/35 25 du’s

Apr 18, 2016 by josh 581

4-19

Snatch pull+hang snatch+snatchFind a max for this complex WOD: 4 rds 20 wallballs 10 hang power snatches 95/65 Rest 1 min

Apr 17, 2016 by josh 731

4-18

Back SquatUsing sets of 6 reps at a time, find a 6 rep max WOD: 400 run 21 front squats 135/95 21 toes to bar 400m run 15 front squats 135/95 15 toes to bar 400m run 9 front squats 135/95 9 toes to bar 400m run