October 2016 – Page 2 – CrossFit O'Fallon

Oct 17, 2016 by josh 590

10-18

Front squat 5×3 All 5 sets @ 80% of your 1 rm WOD Chipper 100 walking lunges 80 DU’s 60 air squats 40 butterfly sit-ups 20 burpees

Oct 16, 2016 by josh 542

10-17

Power Clean & push jerk 5×2@75% WOD 4 rounds 3 minutes 5 hang cleans 115/75 5 shoulder to overhead 115/75 5 pullups Rest 1 min

Oct 14, 2016 by josh 677

“Badger 1.5”

“Badger 1.5” With a partner Complete three rounds for time of: 95 pound Squat clean, 45 reps 45 Pull-ups Run 800 meters with your partner.

Oct 13, 2016 by josh 624

10-14

Snatch balance Find a max for the day then At 80% of that max complete 2×3 WOD 10 minute AMRAP 10 ohs 95/65 40 DU’s

Oct 12, 2016 by josh 603

10-13

Clean and jerk 2×3@80% 2×1@85% 4×1@90% WOD “Grace” for the fearless 30 clean and jerks 135/95 *emom complete 5 burpees starting at 1:00

Oct 11, 2016 by josh 630

“Jennifer”

Hero WOD “Jennifer” 26 minute AMRAP 10 pull-ups 15 kb swings 53/35 20 box jumps 24/20

Oct 10, 2016 by josh 605

10-11

Snatch 2×3@80% 2×1@85% 4×1@90% WOD 7 rds 7 power snatches 95/65 7 toes to bar 100 meter run (To green utility box and back)

Oct 9, 2016 by josh 596

Back squat 5@75% 3@80% 2@85% 5×1@90% WOD: 2 min: pull-ups 2 min: rest 2 min: burpees 2 min: rest 2 min: burpee pull-ups 2 min: rest 2 min: wall ball *score is total reps Elite: muscleups and burpee muscleups **compare to your scores on...

Oct 7, 2016 by josh 655

10-7

Partner WOD 1 10 min alt partner emom 3 deadlifts+1 hang power clean+2 front squats Athletes will alternate minutes, in an attempt to find a 1 rm Partner WOD 2 9 minutes 100 wallball shots 50 clusters 95/65 elite 135/95 *in remaining time, as...

Oct 6, 2016 by josh 616