July 2017 – Page 2 – CrossFit O'Fallon

Jul 17, 2017 by josh 829

7-18

Tuesday5x5 front squats WOD 10-9-8-7-6-5-4-3-2-1 Hspu 1-2-3-4-5-6-7-8-9-10 Clean (full squat) 135/95 **13 min time cap**

Jul 16, 2017 by josh 766

7-17

Monday5 sets Power snatch + hang snatch WOD Run 400 5 OHS 185/125 Run 400 10 OHS 155/105 Run 400 15 OHS 135/95 Run 400 20 OHS 95/65

Jul 14, 2017 by josh 826

7-15

Wod 1Teams of 3 Complete 3600m row Rotate partners every 300meters Wod 2 Teams of 2 From the dog pound throw down 10 min amrap 80 wallballs 60 db snatches 50/35 40 box overs 24/20

Jul 13, 2017 by josh 781

“12.3”

5rm Deadlift (start each rep from a dead stop no touch n go) Open wod 12.3 18 min AMRAP: 15 box jumps 24/20 12 s2o. 115/75 9 toes to bar

Jul 12, 2017 by josh 807

7-13

Snatch2x2 3×1 Increase in weight each set WOD; 5 rounds :30 DUs :30 rest :30 ball slams 30/20 :30 rest

Jul 11, 2017 by josh 1105

“Rich” For time: 13 squat snatches, 155/105 Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155/105 U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from...

Jul 11, 2017 by josh 729

7-11

TuesdayClean and jerk 2×2 3×1 Increase in weight each set 5 rtf 10 lateral burpees 10 power cleans 135/95

Jul 9, 2017 by josh 845

“Happy 70th birthday Bob!”

Run 1 mile Pause back squats (3sec pause in bottom) 8×3 The mile will be for for time, the remainder of the class will be for building your heavy sets of pause squats! If you see Bob around the box today, let’s tell him Happy...

Jul 7, 2017 by josh 2460

“1776”

3 person team WOD”1776″ KB swings 53/35 Box Jumps 24/30 Air squats Push-ups Burpees Pull-ups *goal is to complete 1776 reps total of the above movements. Cycle through the movements in order, One athlete works at a...

Jul 6, 2017 by josh 789

7-7

Find a 10rm back squat 10 min amrap RX 8 thrusters 95/65 8 chest to bar pull-ups Or Elite 8 Thrusters135/95 8 bar muscle ups

Jul 5, 2017 by josh 700

“Run”

Run!1600m Rest 6 min 800m Rest 4 min 400m Rest 2 min 200m

Jul 4, 2017 by josh 737

7-5

Work 20 min 3 position clean Hip, knee floor Only build if technique is great WOD 4 rounds 15 box jumps 24/20 12 hspu 9 ttb *scale up or down as needed. ex. Deficit hspu, 30″ box jump.