August 2017 – CrossFit O'Fallon

Aug 31, 2017 by josh 989

9-1

Push press 5×2 WOD From the main site: 3 rounds for time of: 15 chest-to-bar pull-ups 20 burpees 15 sumo deadlift high pulls, 95/65 **Monday’s hours are 7,8&9am only**

Aug 30, 2017 by josh 897

8-31

Snatch Take 15 minutes to hit a heavy single, attempt this weight 3 more times WOD: 4 min amrap 5 ohs 95/65. 135/95E 30 du’s Rest 3 min 4 min amrap 5 ohs 95/65 135/95E 30 DUs

Aug 29, 2017 by josh 895

8-30

Wednesday Gymnastics skill 5 max effort handstand holds Or 5 max effort sets of Hspu’s (Kipling, strict, or deficit) 18 min amrap 8 burpees 8 ttb 8 box jumps 24/20

Aug 28, 2017 by josh 833

8-29

Clean and jerkTake 15 minutes to hit a heavy single, attempt this weight 3 more times WOD 21-15-9 Deads 225/155 Run 400 after each round

Aug 27, 2017 by josh 908

8-28

MondayBack squat 3rm WOD 3 rds 1 min thrusters 95/65 1 min rest 1 min plyo push-ups 1 min rest 1 min plank hold 1 min rest

Aug 25, 2017 by josh 744

“Mountain Expedition” In teams of 3: Lift 15,000# from ground to overhead (Snatch or Clean & Jerk) Box Jump 3200″ One athlete will work at a time, choose a weight to cycle and an appropriate box jump height. If a team chooses...

Aug 24, 2017 by josh 943

8-25

Work on the complex for 15 min: 2 power cleans + 2 jerks WOD 10 min amrap 10 S2O 95/65RX 135/95E 10 prisoner lunges (interlock fingers behind head) 25 Du’s

Aug 23, 2017 by josh 660

8-24

15 min of Snatch technique work*focus on great movement, this is not a PR day keep it under 75% WOD: 4 rounds 5 power snatches rx 115/75, elite 135/95 400m run

Aug 22, 2017 by josh 811

“Bear Complex”

WednesdayTake 15 min to find a max bear complex (1 power clean + 1 front squat +1 jerk + 1 back squat + 1 jerk) *movements can not be combined WOD Using 70% of the above max 30 bear complexes for time *movements can not be combined

Aug 21, 2017 by josh 962

“Cindy”

TuesdayTurkish get up 10 each arm WOD: Cindy

Aug 20, 2017 by josh 749

8-21

MondayDeadlift 3-3-3-2-2 WOD 1 min max effort deadlifts 155/105 1 min max effort hspu 1 min rest 1 minute max effort deadlifts 155/105 1 minute max effort hspu 1 minute rest 1 minute max effort deadlifts 155/105 1 minute hspu

Aug 18, 2017 by josh 866

“Tri-Eva”

“Tri-Eva”In teams of 3 5 rds 800m 30 KB swings 70/53 30 pull-ups *the 800m runs will be completed relay style, partner A runs 100m, partner B runs 100m, partner C runs 100m… **all other reps may be divided anyway you...