June 2017 – CrossFit O'Fallon

Jun 30, 2017 by josh 777

7-1

Partner WOD:25 min amrap 21 hang power cleans 115/85 15 burpees over the bar 9 shoulder to overhead 115/85 200m run with the bumpers from your teams bar Reps may be divided anyway the teams want, but the run with the bumpers is together.

Jun 29, 2017 by josh 757

6-30

Front squats4x2 WOD 3 rounds 1 min ball slams 1 min rest 1 min hspu 1 min rest 1 min cal row 1 min rest

Jun 28, 2017 by josh 886

6-29

Strict Press10-8-6-4-2 WOD 30-20-10 Sdhp 95/65 Push press 95/65

Jun 27, 2017 by josh 868

“Filthy 50”

For Time50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings 53/35 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lbs) 50 good mornings 45/35 50 Wall Balls (20/14 lbs) 50 Burpees 50 Double-Unders

Jun 26, 2017 by josh 866

6-27

Back squat 10-8-6-4-2 8 min amrap 8 thrusters 95/65 8 burpee TTB

Jun 25, 2017 by josh 869

“Fin’s Fun Run”

Clean and Jerk5x1 *all sets at 85% or higher of your 1rm WOD: “Fin’s Fun Run” 10 clean and jerks 400 m run 8 clean and jerks 400m run 6 clean and jerks 400m run 4 clean and jerks 400m run 2 clean and jerks Use 80% of your...

Jun 22, 2017 by josh 922

“McGhee”

“McGhee” Complete as many rounds in 30 minutes as you can of: 5 Deadlift 275/185 13 Push-ups 9 Box jumps, 24/20

Jun 21, 2017 by josh 821

6-22

20 minutes to work on a weakness:Suggestions: Double unders Pullups Handstands Muscleups Etc.. Choose one and practice. WOD 10-9-8-7-6-5-4-3-2-1 Toes to bar 1-2-3-4-5-6-7-8-9-10 HSPUs

Jun 20, 2017 by josh 802

6-21

Wednesday5rm OHS 4 min amrap Squat snatch 115/75 Rest 4 min 4 min amrap Squat clean and jerk 165/115

Jun 19, 2017 by josh 787

6-20

Push jerk2-2-2-2-2 10-9-8-7-6-5-4-3-2-1 Jerks 135/95 1-2-3-4-5-6-7-8-9-10 Pullups

Jun 18, 2017 by josh 959

6-19

5×3 pause back squats WOD 3 rounds 400m run 10 back squats (from the floor) 165/115 Elite 185/125 +

Jun 16, 2017 by josh 1099

6-17

Partner wod 130 snatches 95/65 30 clean and jerks 95/65 Elite use 135/95 *at the top of each minute complete 4 burpees together starting at 1:00 **wod has a strict 5 min time cap Partner wod 2 12 min amrap 30 single arm db or kb snatches 35/25 20...