September 2017 – Page 2 – CrossFit O'Fallon

Sep 17, 2017 by josh 793

9-18

Back Squat heavy singles6x1 use same weight for each rep WOD 12 min amrap 8 hang power snatches 95/65 8 thrusters 95/65 24 DUs

Sep 15, 2017 by josh 926

“Michelle” 5 rds 400 m carry with 25/15 bumper 15 synchronized burpees on to plate 36 kb swings The run is with your partner, the kb swings may be divided anyway with partner. 6 years ago, Rick Rohne lost his wife to cancer. Today at...

Sep 14, 2017 by josh 767

13.2

15 minutes to build to your heaviest “Curtis P” WOD Open WOD 13.2 10 min amrap 5 shoulder to overhead 115/75 10 deadlifts 115/75 15 box jumps 24/20 *step ups are still rx for this wod. “Curtis P” Power clean left lunge...

Sep 13, 2017 by josh 763

9-14

Thursday5 heavy sets 3 position snatch (floor, knee, hip) WOD 12 minutes 3 ohs 95/65 200m run 6 ohs 200m run 9 ohs 200 m run 12 ohs 200m run … *if you have an ohs 1rm of 185/125 or more use at least 135/95 or more...

Sep 12, 2017 by josh 834

9-13

5 sets of the complex Push jerk, push jerk, split jerk *from the rack WOD: 5 min 10 Pullups 10 push-ups 10 kb swings 53/35 Rest 5 5 min 10 Pullups 10 push-ups 10 kb swings 53/35 We have new CFO gear ready to be pre-ordered! Here’s the link...

Sep 11, 2017 by josh 1199

9-12

Build to a heavy front squat (90% range)Then 7 x 1 at that weight WOD: Death by thruster Minute 1 – 1 thruster 95/65 Minute 2 – 2 thrusters Minute 3 – 3 thrusters Minute 4 – ……

Sep 10, 2017 by josh 851

9-11 Tribute WOD

9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11...

Sep 9, 2017 by josh 1664

Jeanette Smith

Congratulations, Jeanette!! You are celebrating a birthday – 0ops, I mean burpeeday. And a one year anniversary with CFO. Best wishes for a great day and even better year. Anniversary: September 5, 2016 Birthday: September 9

Sep 8, 2017 by josh 751

9-9

Teams of 3 60 Ground to overhead (115/75) 60 Pull-ups 20 Synchronized Burpees 80 Wall Ball Shots (20/14) 80 Box Jump Overs (24″/20″) 100 kb swings 53/35 100 kb or db snatches 53/35

Sep 7, 2017 by josh 809

9-8

Touch and go Deadlift2-2-2-2 WOD 21 deadlifts 225/155 200m run 21 hspu 200m run 15 deadlifts 225/155 200m run 15 hspu 200m run 9 deadlifts 225/155 200m run 9 hspu 200 m run

Sep 6, 2017 by josh 809

9-7

6×2 pause back squats WOD 10 min Even : 15 wallballs 20/14 Odd: max DU’s

Sep 5, 2017 by josh 1003

9-6

Wednesday5 sets of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS WOD: 21-15-9 Squat snatch 95/65 TTB