August 2016 – CrossFit O'Fallon

Aug 31, 2016 by josh 661

4-1

1 power snatch + 2 ohs 6 sets @ 60% of your snatch pr WOD 30 power snatches 115/75 30 ohs 95/65

Aug 30, 2016 by josh 646

8-31

2 hang power cleans + 2 push jerks 6 sets @ 60% of your clean and jerk pr WOD “2008 CROSSFIT GAMES DEADLIFT/BURPEE WOD” 5 rounds 5 Deadlifts (M-275#/F-185#) 10 Burpees

Aug 29, 2016 by josh 1009

Back squat 10@55% 8@60% 8@65% 6@70% WOD 50 cal row 75 wall ball shots 100 DUs Shirt orders due by Friday! Here’s the link to pre-order: http://events.constantcontact.com/register/event?llr=i6obxtkab&oeidk=a07ed35109scbed4bc4

Aug 28, 2016 by josh 757

8-29

Strict Press 3×8 Strict pull-up 3×8 WOD 8 minutes Pullup Push-up Air squat Follow this rep sequence: 1-1-1 2-2-2 3-3-3 4-4-4 5-……

Aug 26, 2016 by josh 630

8-27

Saturday wod. “Rock and roll ” 1mile run,row Followed by 50 pull ups /chest to bar 50 power snatches 95/65 or 115/85

Aug 25, 2016 by josh 735

3 little birds

Find a 1rm clean and jerk WOD 3 little birds 3 minute AMRAP 10 power cleans 95/65 10 athletic burpees Rest 1 min 3 minute AMRAP 10 jerks 95/65 10 hand release push-ups Rest 1 min 3 minute AMRAP 10 clean & jerk 95/65 10 mountain climbers JOIN...

Aug 24, 2016 by josh 633

8-25

2 max effort 500m row sprints rest 5 minutes between efforts. Go for a PR both times, don’t hold back!! WOD 12 minutes Even: hspu amrap Odd: 15 sit-ups

Aug 23, 2016 by josh 598

8-24

Heavy walking front rack lunges (10 steps) After 2 warm up sets find 3 heaviest sets WOD 4 rounds 30 DU’s 15 box jumps 24/20 15 goblet squats 53/35

Aug 22, 2016 by josh 666

8-23

Take 20 min to Find a 1rm snatch for the day. WOD 9 min AMRAP 3 power snatches 95/65 5 ohs 95/65 7 push-ups

Aug 21, 2016 by josh 590

“Harper”

Hero WOD Harper 23 min AMRAP 9 chest to bar pull-ups 15 power cleans 135/95 21 air squats 400m run with 45/25 plate

Aug 19, 2016 by josh 591

Code Name: Heavy Load

Code name: Heavy Load. Partner 100 wall balls 50 power snatch 115/75 50 power cleans 135/85 100 dead lifts 185/125

Aug 18, 2016 by josh 641

8-19

Find a 1rm front squat WOD 800m run 80 air squats 8 muscle ups (ring or bar) 400m run 40 air squats 4 muscle ups (ring or bar) *Scale muscle ups with strict pull-ups or ring rows