December 2016 – Page 2 – CrossFit O'Fallon

Dec 16, 2016 by josh 830

12-17

Saturday Wod 40 wall balls Lunge 30 Power cleans 135/95 Lunge 40 wall balls Lunge 30 STOH 135/95 Lunge 40 wall balls Lunge 30 dead lifts 135/95 Lunge Ball does not touch floor, except wall ball movement, until both members make a final wall tap...

Dec 15, 2016 by josh 638

12-16

Handstand push-ups (1 strict, deficit, 3 Kipping *if you can’t do handstands you may replace these with strict Press WOD 4 sets ( 1 minute each station) 1-15 ball slams 2-handstand hold (20 seconds) 3-toes to bar max effort 4-rest

Dec 14, 2016 by josh 587

12-15

10 Emom 2 snatches *choose a challenging weight WOD 9-15-21 OHS 95/65 Pull-ups

Dec 13, 2016 by josh 606

12-14

CFO Christmas party is Sat from 6-9pm. Bring a dish. Lots of fun and fellowship!! 6×5 back squats WOD RX: 21-15-9 Deadlift 225/155 Burpee box jumps 24/20 Elite: 21-15-9 reps for time of: Deadlift, 315/225 Burpee Box Jump, 24/20 (must...

Dec 12, 2016 by josh 564

“HAIYAN”

Push press 5-5-5-5 “HAIYAN” RX 30 Front Squats, 135/85 then, 9-6-3 reps of: Jerk, 135/85 C2bar pull-ups Elite For time: 30 Front Squats, 155/105 then, 9-6-3 reps of: Jerk, 155/105 Bar Muscle ups

Dec 11, 2016 by josh 603

12-12

CFO Christmas Party is Saturday December 17th! 6-9pm Bring a side dish. 4×5 hang clean power or squat Climb in weight WOD 8 minutes Emom 5 burpees In remaining time as many KB 53/35 swings as possible

Dec 9, 2016 by josh 878

Saturday partner WOD fun!

Saturday wod: partner 1000 buy in row or run! 60 wall balls 24/20 60 power cleans 135/95 elite 185/125 60 box jumps 60 deadlifts 185/135 elite 225/185 60 du or 180 singles Partner must do at least 1/3 of work

Dec 8, 2016 by josh 600

You choose!

Friday’s WOD: No strength WOD Choose one of the following: “Cindy” or “Mary” Finisher: Work on a weakness

Dec 8, 2016 by josh 582

“Jackie”

OHS 4 x10 No need to go super heavy, nice slow reps. Work on great technique “Jackie” 1000m row 50 thrusters (45,35) 30 pullups

Dec 6, 2016 by josh 581

12-7

5 sets of: 2 Cleans + 2 Jerks WOD 25 Burpees Then 3RFT of: 10 Deads, 275/185 50 Double unders Then Then: 25 Burpees

Dec 5, 2016 by josh 576

12-6

Find a heavy set of 1 snatch deadlift + 1 snatch WOD 3 RFT: 15 TTB 15 Push Press, 95/65 rx, 135/95 elite 15 Box Jumps, 24/20 15 OHS 95/65 rx, 135/95 elite