November 2016 – CrossFit O'Fallon

Nov 30, 2016 by josh 657

12-1

Deadlift After a few warmup sets.. 5-3-1 Climb in weight each set WOD 8 min 3-6-9-12-15-… Body weight Deadlifts Strict pull-ups *if BW is too difficult, choose a weight you can Deadlift for a set of 3

Nov 29, 2016 by josh 585

11-30

Snatch 5×1@90% WOD 15 min Partner WOD 5 power snatches 115/75 10 wallballs 20/14 One athlete completes a full round while the other rests

Nov 28, 2016 by josh 769

11-29

Back squats 7×3 across WOD 100 du’s 10 c2bar pull-ups, elite 10 mu’s 20 clusters 135/95 10 c2bar pull-ups, elite 10 mu’s 100 du’s

Nov 27, 2016 by josh 581

11-28

Clean and jerk 5×1@90% WOD 14 minutes Even: 15 ball slams Odd: max effort burpees *score is total burpees

Nov 25, 2016 by josh 615

11-26

Teams of 3 (one working, two resting) 9x200m relay Then 150 thrusters 95/65 100 pull-ups 50 hspus Then 3x400m relay Or If team of 2 6×200 100 thrusters 65 pull-ups 17 hspus 2×400

Nov 24, 2016 by josh 652

11-25

Todays class times: 7,8&9am 4&5pm Deadlifts 3-3-3-3 WOD Death by….. Power clean 135/95

Nov 23, 2016 by josh 587

“Happy Thanksgiving”

Class times: 7&8am “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters

Nov 22, 2016 by josh 572

11-23

Work on the following complex: 2 squat cleans + 2 front squats + 2 jerks WOD 15 min 5 power cleans 165/115 10 toes to bar 15 kb swings 53/35

Nov 21, 2016 by josh 589

11-22

Find a 5rm touch and go power snatch WOD Metcon AMRAP 7 of: 3-6-9-12…. Power Snatches, 115/75 Burpees

Nov 20, 2016 by josh 642

11-21

Holiday hours: Thanksgiving Day 7&8am Friday 7,8&9am 4&5pm Back Squats 5×7 Use the same weight for all 5 sets WOD Cindy sprints 3×4 minute AMRAP 5 pull-ups 10 push-ups 15 air squats Rest 1 minute after each 4 minute...

Nov 18, 2016 by josh 570

11-19

NO CLASSES TODAY! We will be hosting The Tag Team Throwdown!

Nov 17, 2016 by josh 642

11-18

Friday Find a 1rm clean and jerk for the day WOD TEAM WOD Teams of 3 (one works, two rest) 3 Rounds for time of: 50 Power Cleans, 135/95 1500m row (must switch every 250m) If you can not find a 3rd teammate then, 3 rounds 33 power cleans 135/95...