November 2019 – Page 2 – CrossFit O'Fallon

Nov 15, 2019 by josh 451

11-16

In teams of 2 or 3 20 minutes 8x200m row In remaining time AMRAP of: 40 shoulder to overhead 95/65rx 20 burpees 40 kB swings 53/35

Nov 14, 2019 by josh 423

Strength 15 min to build to a heavy set of 7 deadlifts WOD 15 min amrap RX 7 chest to bar pull-ups 9 power cleans 135/95 16 walking lunges Elite: 7 Bar muscle ups 9 power cleans 165/115 16 walking lunges (no weight)

Nov 13, 2019 by josh 411

11-14

Strict Press 5-5-3-3-3-1-1-1 WOD 3 Rds 250m Row 15 Push Jerks, 135/95 250m Row *Rest 4 minutes between each.

Nov 12, 2019 by josh 559

11-13

“Snatchtastic voyage” 5 min emom 5 reps *you choose weight Rest 2 min 5 min emom 4 reps increase the weight Rest 2 min 5 min emom 3 reps increase the weight Rest 2 min 5 min emom 2 reps increase the weight Snatches may be power or full

Nov 11, 2019 by josh 382

11-12

Back squats 5-5-3-3-3-1-1-1 WOD 4 rds 25 kB swings 53/35rx, 70/53E 10 front squats 135/95rx, 185/125E 25 sit-ups

Nov 10, 2019 by josh 417

11-11

Honoring Veterans Day Build to a heavy Power clean & jerk WOD “Armistice” AMRAP in 11 minutes 11 Power Cleans (135/95 lb) 11 Burpees Over the Bar 19 Deadlifts (135/95 lb) 18 Pull-Ups

Nov 8, 2019 by josh 404

11-9

Teams of 2 or 3 21 minutes 100 Push-ups 100 Power Cleans 115/80 75 Shoulder to overhead 115/80 75 TTB 50 burpees 50 box overs 24/20 **get as far as possible with your team. If you complete all reps before 21 minutes, this WOD becomes an amrap!

Nov 7, 2019 by josh 406

20.5

20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 Time cap: 20 min.

Nov 6, 2019 by josh 431

11-7

Strength Spend 20 min building to your heaviest complex of: 1 power clean + 3 strict presses WOD Row 1000m 50 ball slams 30/20 25 hspu’s Elite: strict hspu’s

Nov 5, 2019 by josh 394

11-6

Tabatas 10yd shuttle runs -rest 2 min KB swings -rest 2 min Assault bike cals -rest 2 min Sit-ups

Nov 4, 2019 by josh 486

11-5

Front squats 3-3-3-3-3 climbing WOD 7 minutes Rx: Max pull-ups Elite: Max C2B Pullups *at the top of each minute complete 7 front squats. Use 55% of today’s heaviest set of 3.

Nov 3, 2019 by josh 426

11-4

Find a heavy snatch for the day WOD 30 OHS, 30 TTB 20 Power Snatch, 20 TTB 10 Squat Snatch, 10 TTB RX 95/65 E 115/80