April 2016 – Page 2 – CrossFit O'Fallon

Apr 15, 2016 by josh 636

“Partner WOD”

70 pullups – rest=bottom of squat hold70 push press 95/65 – rest = hollow hold 70 power cleans 95/65 – rest = hang from pullup bar 70 back squats 95/65 – rest = push-up plank hold 6 x 200 m – partner A runs while partner B rests, and vice versa...

Apr 14, 2016 by josh 645

4-15

emom 52 cleans + 1 jerk 70-75% Rest 2 min Emom 5 1 clean and jerk 80-85% WOD “Grace” 30 clean and jerks 135/95

Apr 13, 2016 by josh 675

4-14

ThursdayDeadlifts 4×5 WOD 1000m row 80 walking lunges 60 hand release pushups 40 deadlifts 135/95 20 toes to bar

Apr 12, 2016 by josh 671

4-13

Skill work:HSPUs 30 reps Elite: strict or deficit RX: kipping or strict Scaled: handstand holds WOD 100 strict presses 45/35 Every time you rest run a 400m *scaled – push presses Lowering the bar below your shoulders is a rest.

Apr 11, 2016 by josh 735

4-12

Back Squat1x6@70% 3×6@75% WOD 8 minutes 3-6-9-12-15-…. Front squats 115/75 Pullups Elite: front squats 135/95 Chest to bar pullups

Apr 10, 2016 by josh 634

4-11

Snatch emom 5 2 snatches 70-75% Rest 2 min Emom 5 1 snatch 80-85% WOD 3 rds 1 min kb swing 53/35 1 min rest 1 min 10 meter shuttle sprints 1 min rest 1 min burpees 1 min rest

Apr 8, 2016 by josh 935

“Partner WOD”

Partner WOD: 3 min ohs 95/65 Rest 2 min 8 min AMRAP 30 air squats 20 pushups 10 situps Rest 2 min 10 min emom 15 wall balls then As many ground 2 overhead as possible 155/105 *work can be divided any way, but only 1 partner may work at a time...

Apr 7, 2016 by josh 644

5-8

Push Press5x4@70% WOD: 60 cal row 40 push press 95/65 20 knees to elbows

Apr 6, 2016 by josh 676

“Elizabeth”

Clean pull + hang clean + clean6 sets @ 70% WOD Elizabeth 21-15-9 Power cleans 135/95 Ring dips Elite: squat cleans 135/95 Ring dips

Apr 5, 2016 by josh 688

“Dirty 30!”

“Dirty 30!” 30 Box Jumps, 24/20 30 Pull ups 30 KBS, 53/35 30 Front Squats, 95/65 30 TTB 30 Push Press, 95/65 30 Deadlifts, 95/65 30 Wall Balls, 20/14 30 Burpees 30 Double Unders **elite 115/75 & C2B PU**

Apr 4, 2016 by josh 633

4-5

Snatch high pull + hang snatch + snatch6 sets @ 70% of snatch max WOD 11 min 25 du’s 10 power snatches 95/65 25 du’s 11 power snatches 95/65 25 du’s 12 …… *rx and elite use 95/65

Apr 3, 2016 by josh 788

4-4

Back squat4x6@60% WOD 3 rds 400 m run 7 front squats 135/95 7 chest to bar pullups Elite: front squats 185/125 Ring Muscle ups