April 2017 – CrossFit O'Fallon

Apr 30, 2017 by josh 1044

5-1

Back squats 3×3 WOD “Nasty Girls” 3 rounds for time of: 50 air Squats 7 Muscle-ups 135/95 Hang power cleans, 10 reps *scale muscle ups with chest to bar pull-ups or pull-ups

Apr 28, 2017 by josh 708

4-29

Partner wod 4 rounds 50 wallballs 40 kb snatches 53/35 30 burpees If you would like to purchase a CFO shirt or tank top to support our Team to Regionals, here’s the link: ...

Apr 27, 2017 by josh 660

4-28

Squat cleans 3-3-3-3-3 These do not have to be touch and go WOD Crossfit disco 10-9-8-7-6-5-4-3-2-1 Power cleans @ 75% of bw Pullups

Apr 26, 2017 by josh 650

4-27

Strength Turkish Get UPs 12 each arm WOD 3 rounds 15 HSPU 15 Hollow rocks 15 Super mans 15 Butterfly sit-ups

Apr 25, 2017 by josh 720

4-26

Deadlift 10-8-6-4-2 WOD 10 minutes Even: 30 du’s Odd: max effort kb swing 53/35

Apr 24, 2017 by josh 806

“Isabel”

Tuesday 3-3-3-3-3 OHS w/3 second hold in the bottom WOD “Isabel” *if you have a sub 3:00 Isabel, attempt this wod at 155/105

Apr 23, 2017 by josh 653

4-24

“Monday Fun Day!” Let’s start this week off with a Fun WOD!

Apr 21, 2017 by josh 665

4-22

Teams of 3, AMRAP 20: 12 Calorie Row 9 Power Snatches (75/55) 6 Toes-to-Bar *One athlete working at a time *Full round, then switch

Apr 20, 2017 by josh 671

4-21

DU practice 3 rounds 1 min work 1 min rest From the main site … For time 15 thrusters 135/95 21 sdhp 12 thrusters 15 sdhp 9 thrusters 9 sdhp

Apr 19, 2017 by josh 786

4-20

Strict Press 10-8-6-4-2 WOD 10 rounds 5 chest to bar pull-ups 10 push Press 75/55

Apr 18, 2017 by josh 831

4-19

5 climbing sets 3 position clean (hip, mid thigh, floor) WOD 11 minute amrap 10 box jumps 24/20 10 hang power cleans (use 75% from your heaviest set of the above complex) 10 hspu

Apr 17, 2017 by josh 650

4-18

Back squats 10-8-6-4-2. Climbing WOD Run 400 20 push-ups Run 400 20 air squats Run 200 40 push-ups Run 200 40 air squats