July 2016 – CrossFit O'Fallon

Jul 31, 2016 by josh 602

8-1

1 power clean + 1 push jerk + 1 split jerk Work to your heaviest set of this complex. WOD 21-15-9 Hang power cleans 115/75 rx, 135/95 elite Burpees over the bar *complete 50 DU’s after each round

Jul 29, 2016 by josh 1114

Tommy Mac (partner style) 400m run together Then 2 Rounds For Time 12 Burpees 12 Thrusters 95/65 115/75 12 Burpees 12 Power Snatch 95/65 115/75 12 Burpees 12 Push Jerks 95/65 115/75 12 Burpees 12 Hang Squat Clean 95/65 115/75 12 Burpees 12...

Jul 28, 2016 by josh 810

7-29

Friday Build to your heaviest set of 1 power snatch + 1 hang power snatch Hspu WOD 10 hspu 50 butterfly sit-ups 8 hspu 40 butterfly sit-ups 6 hspu 30 butterfly sit-ups 4 hspu 20 butterfly sit-ups 2 hspu 10 butterfly sit-ups

Jul 27, 2016 by josh 580

7-28

Front squat 6×2@98% WOD 800m run 60 mountain climbers 40 lunge steps 20 toes to bar

Jul 27, 2016 by josh 585

7-27

5×3 Power clean & jerk WOD 5 rds 15 box jumps 24/20 15 push presses 95/65

Jul 26, 2016 by josh 597

7-27

5×3 Power clean & jerk WOD: 5 rds 15 box jumps 24/20 15 push presses 95/65

Jul 25, 2016 by josh 681

“Rankel”

Hero WOD “Rankel” Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters

Jul 24, 2016 by josh 618

7-25

Back Squat 10×3@81% WOD 7 min EMOM 20 DU’s or 40 singles *in the remaining time complete as many thrusters as possible 75/55 **score is total thrusters

Jul 22, 2016 by josh 631

7-23

Partner WOD 60 snatch 115/75. 135/95 60 wall balls 20/14 Rest 3 min 60 clean & jerk 115/75. 135/95 60 box over 24/20

Jul 21, 2016 by josh 623

“Tabata Combo”

Front squat 10×3@80% WOD Tabata combos Air squat/step back lunges Flutter kick / hollow rock

Jul 20, 2016 by josh 624

7-21

Split jerk (from the rack) 2-2-2-2-2 WOD Intervals 4 rds 300m row 15 shoulder to overhead 115/75rx 135/95elite *rest 2-3 minutes between rounds **score is the time of your slowest round

Jul 19, 2016 by josh 683

“The Chief”

Power clean 3-3-3 WOD The Chief 5 x 3min AMRAPs 3 power cleans 135/95 6 push-ups 9 air squats Rest 1 min after each 3 minute cycle and pick up where you left off in the next round!