August 2016 – Page 2 – CrossFit O'Fallon

Aug 17, 2016 by josh 738

8-18

Power clean + hang power clean WOD 10-1 Deadlift 185/125 Bar facing burpee

Aug 16, 2016 by josh 644

8-17

Work to a heavy set of 1 power snatch + 1 hang snatch WOD 12 min 7 kb snatch (right arm) 14 kb swings 7 kb snatch (left arm) 30 second plank CFO shirt pre-orders!...

Aug 15, 2016 by josh 599

“Holbrook”

Hero WOD “Holbrook” 10 rds 5 thrusters 115/75 10 pull-ups 100 m sprint Rest 1 min

Aug 14, 2016 by josh 719

“Long Tabata”

Find a 1rm Back Squat WOD Long Tabata 8 rounds Wall balls 8 rounds Push-ups 8 rounds Box jumps

Aug 12, 2016 by josh 591

Partner WOD 2 rounds 25 Kb thruster 200 m run 25 KB snatch 200 m run 25 wall balls 200 m run 25 plyo push-ups 200 m run 25 overhead walking lunge 200 m run Athletes will choose weights used, reps are divided anyway, both athletes must run...

Aug 11, 2016 by josh 628

8-12

Deadlift 3-3-3-3 WOD 3 rds 10 DL 185/125 20 knees to elbows 40 DU’s

Aug 10, 2016 by josh 647

8-11

Front Squat 5×3@89% WOD 4 rounds 30 calorie row 30 wall balls Rest 2 min between rounds Happy Birthday Jessica!

Aug 9, 2016 by josh 582

8-10

Snatch EMOM 0-5 2 @ 70% 6-10 2@75% WOD 12 min amrap 12 box jumps 6 power snatches 95/65 6 burpee over the bar

Aug 8, 2016 by josh 555

8-9

EMOM 0-5 2 @ 70% 6-10 2@75% WOD Iron Patriot 50 strict press 95/65 Each break, stop and do 25 sit ups

Aug 7, 2016 by josh 627

8-8

Back Squat 6×2@87% WOD “Nicole” 20 min amrap 400 m run Max pull-ups *each time you break on the pull-ups you leave for another 400m, we will score total pull-ups.

Aug 5, 2016 by josh 615

8-6

Partner WOD Round for Round 40 rds 3 hspu 2 hang squat cleans 135/95 3 burpees Scale: hand release push-ups *athlete A completes a full round while athlete B rests, and vice versa

Aug 4, 2016 by josh 828

8-5

Front Squat 10×3@86% WOD Shamelessly stolen from CrossFit Balboa! 3 rds 50 air squats 12 burpees pull-ups 8 ground to overhead 115/75