January 2017 – Page 2 – CrossFit O'Fallon

Jan 17, 2017 by josh 624

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Wednesday 3 position snatch (hip, knee, floor) – 5 challenging sets WOD – 200 m run 20 ohs 95/65 400 m run 15 ohs 95/65 800 m run 10 ohs 95/65 Elite: go heavier!

Jan 16, 2017 by josh 695

Filthy 50 For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 lunge steps 50 Knees to elbows 50 Push press, 45/35 pounds 50 Supermans 50 Wall balls 20/14 50 Burpees 50 Double unders

Jan 15, 2017 by josh 626

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Back squats 4×9 WOD 3 RFT 15 pull-ups 12 burpee over the bar 9 cleans (power or squat) 155/105rx, 185,125 elite

Jan 13, 2017 by josh 613

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OPEN GYM ONLY from 8-11am, Saturday January 14th. NO organized classes today due to weather. suggested WOD: “Barbara” BE SAFE!!

Jan 12, 2017 by josh 696

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Strict Press 5-5-5-3-3-3-1-1-1 WOD Tabata Shoulder to overhead 95/65 Ball slams

Jan 11, 2017 by josh 606

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10×2 pause front squat (3 sec pause) WOD 21 front squats 115/75 7 muscle ups 15 front squats 115/75 7 MU 9 front squats 115/75 5 MU *muscle ups can be scaled with 2:1 pull-ups

Jan 10, 2017 by josh 863

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Deadlifts 3×3 WOD 3 Rounds, Max reps of: 1 min Box Jump Overs, 24/20 1 min TTB 1 min Deads, 225/155 1 min Rest

Jan 9, 2017 by josh 655

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7 emom 2 snatches *choose a weight that’s challenging but allows you to hit clean reps. WOD Elite: 30-20-10 Power snatches 95/65 HSPUs RX 30-20-10 Power snatches 95/65 Shoulder to overhead 95/65

Jan 8, 2017 by josh 596

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Power clean & jerk 5×3 With a running clock 3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds. 3x max reps of HR Push ups in 40 seconds, rest :20 between rounds. 3x max reps of Squats in 40 seconds, rest :20 between...

Jan 6, 2017 by josh 632

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Tonight is the CFO Holiday party!! 6pm! Bring a side dish! Saturday wod: Partner 100 wall balls 80 pull ups 60 bar over burpees 40 dead lifts 225/155 2000m row (rower are first come first serve)

Jan 5, 2017 by josh 599

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5 rm deadlift WOD Buy in 30 cal row Then 21-15-9 Chest to bar pull-ups Burpees

Jan 4, 2017 by josh 575

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Strength/skill Hspu accumulate at least 30 reps. Scale up or down as needed Strict Pull-ups accumulate at least 30 reps Scale up or down as needed. WOD 50 strict presses 95/65 *each time you have to rest. (Lower the bar below your shoulders)...