May 2017 – CrossFit O'Fallon

May 31, 2017 by josh 697

6-1

Power Clean and jerk 15 min to Build to a heavy single Rest 5 min 4 rounds 1 min max clean and jerks @ 65% of today’s heavy single 1 min rest Score is weight used and total reps

May 30, 2017 by josh 850

5-31

3rm OHS – from the floor WOD 30-20-10 Hang power snatch 95/65 Burpee over the bar OHS

May 29, 2017 by josh 2195

Incredible Hulk

Incredible Hulk” 20 min amrap 5 deads 5 hang power cleans 5 front squats 5 push press 5 back squats Rx 115/75 Post WOD: Work on a weakness

May 28, 2017 by josh 693

Murph!

classes 8 & 9:15 tomorrow!

May 26, 2017 by josh 676

When Randy meets Karen partner WOD 5 rounds 15 Power Snatch 75/? 30 Wallballs 20/14 Divide reps any way! Team CFO goes at 9:30 and 11:05! Thanks for all the texts and support!! We love you all!! games.crossfit.com

May 25, 2017 by josh 832

5-26

Snatch or power snatch 2-2-2-2 WOD 2rft 30 wallballs 20/14 25 c2b pullups 20 db or kb snatches 53/35

May 24, 2017 by josh 728

5-25

Back squat 5×3 use the same weight for all 5 sets WOD 10 min Even 15 squat jumps Odd max kb swings 53/35

May 23, 2017 by josh 653

5-24

Wednesday 15 min to work on split jerk technique WOD 30 lunge steps 30 hspu 30 ttb 30 shoulder to overhead 135/95 30 burpees

May 22, 2017 by josh 931

5-23

Cleans or power cleans 2-2-2-2 WOD 5 rounds 2 min amrap 2 power cleans 135/95 5 pull-ups Rest 1 min

May 21, 2017 by josh 703

5-22

Monday OHS 3-3-3 Hero WOD Jenny 20 min amrap 20 ohs 45/35 20 back squats 45/35 400m run

May 19, 2017 by josh 763

Team CFO fundraiser WOD

Regular 7am class. Fundraiser sign-in begins at 8am. WOD 1: complex hang snatch + snatch + OHS WOD 2: 12 minute AMRAP 500m Row buy-in then: AMRAP 10 pull ups / partner hangs from the bar 7 TTB / partner holds a plank 5 clean & jerks 155/105...

May 18, 2017 by josh 713

5-19

REMINDER: This Saturday we will have a regular 7am class and then a fun fundraiser workout from 8-11am to support Team CFO to Regionals. Teams of 2. It will be just like a Saturday class so don’t be intemidated to participate. Donation: $10...