March 2017 – CrossFit O'Fallon

Mar 31, 2017 by josh 604

“In Over Your Head”

Partner wod. “In over your head” 1000m row buy-in then 4 rounds of 25 pull ups 25 hang power snatch 95/65

Mar 30, 2017 by josh 622

3-31

5×3 cleans These do not have to be touch and go. WOD 10 min amrap 200m run 7 power cleans 135/95 7 c2b pullups

Mar 29, 2017 by josh 614

3-30

Push Press 5×3 WOD 3 rds 1 min wallballs 1 min push press 95/75 1 min rest

Mar 28, 2017 by josh 1085

3-29

Wednesday Snatch balance 5×3 Wod 5 rft 6 power snatches 135/95 12 box jumps 24/20

Mar 27, 2017 by josh 909

3-28

5 strict weighted or chest to bar pull-ups +5-7 Kipling pull-ups Run 400m 21 hspu 21 kb swings Run 400 15 hspu 15 kb swings Run 400 9 hspu 9 kb swings

Mar 26, 2017 by josh 657

WOD “Quick Total” With a running clock 13 minutes to find a 1rm back squat 13 minutes to find a 1rm strict Press 13 minutes to find a 1rm deadlift *score is the combined total of your heaviest lift from each movement.

Mar 24, 2017 by josh 787

3-25

Teams of 3: 100 Deads, 155//105 80 Hang Power Cleans, 155/105 60 Front Squats, 155/105 40 Jerks, 155/105 20 Thrusters, 155/105 One athlete works at a time. Every minute on the minute, stop where you are and all three athletes complete 5...

Mar 22, 2017 by josh 642

3-23

15 Turkish getups each arm WOD Run 1 mile

Mar 21, 2017 by josh 644

3-22

Clean and jerk 1 rep at each of the following percentages 75,80,85,80,85,90,85,90,95,85 Partner WOD Each teammate completes 3 sets of: 3 RFT: 10 Calorie Row 8 Lateral Burpees over Rower Athlete One completes 3 rounds of the row/burpee couplet as...

Mar 20, 2017 by josh 601

3-21

Build to a heavy 3 position snatch WOD 5 rounds 12 kb swings 53/35 3 muscle ups Modify muscle ups with 6 pullups

Mar 19, 2017 by josh 582

3-20

Monday 3×5 thrusters from rack WOD 2 rounds 400m run 40 thrusters 75/55

Mar 17, 2017 by josh 737

3-18

Saturday wod PARTNER “MAX LOAD” 5 ROUNDS FOR TIME 20 POWER CLEANS 155/95 185/125;ELITE 40 BOX JUMPS 24/20 20 BAR FACING BURPEES