February 2020 – Page 2 – CrossFit O'Fallon

Feb 14, 2020 by josh 448

2-16

Partner WOD 25 burpees 50 Deadlift 165/115 75 wallballs 20/14 100 kb swings 53/35 75 wallballs 50 deadlifts 165/115 25 burpees Last day to order a hoodie is Today! https://crossfitofallonmo.com/shop/ If you are planning on attending the 8 year...

Feb 14, 2020 by josh 723

2-15

8 min to build to a 2rm thruster from the floor WOD Buy in: 75 double unders Then 5 Rounds for Time 5 Squat Cleans (155/105 lb) 25 Push-Ups Then Buy out: 75 double unders

Feb 13, 2020 by josh 635

2-14

8 min to build to a 2rm thruster from the floor WOD Buy in: 75 double unders Then 5 Rounds for Time 5 Squat Cleans (155/105 lb) 25 Push-Ups Then Buy out: 75 double unders

Feb 12, 2020 by josh 447

2-13

3 position snatch Hip, knee, floor Work this complex for 15 minutes WOD 20-15-10-5 Power snatches 95/65 Toes to bar Last day to order a hoodie is Saturday. https://crossfitofallonmo.com/shop/ If you are planning on attending the 8 year...

Feb 11, 2020 by josh 609

“Work it Wednesday”

“Work it Wednesday” 4 rds 1:00 Db snatches 50/35 1:00 rest 1:00 Strict pullups 1:00 rest 1:00 Cal row 1:00 rest 1:00 Burpees 1:00 rest Last day to order a hoodie is Saturday. https://crossfitofallonmo.com/shop/ If you are planning on...

Feb 10, 2020 by josh 488

2-11

Build to a heavy clean and jerk single for the day, we will use a percentage of this for the WOD. WOD 25 ground to overhead 45% 20 ground to overhead 55% 15 ground to overhead 75% *one barbell, adjust your own weights. If your heavy single is at...

Feb 9, 2020 by josh 546

2-10

If you are planning on attending the 8 year CFO anniversary party; please register ASAP: http://events.constantcontact.com/register/event?llr=i6obxtkab&oeidk=a07egvmldv198368604 Back squats 5-5-5-5-5 WOD 3 rds 1 min assault bike max calories...

Feb 7, 2020 by josh 622

2-8

Partner WOD 50-40-30-20-10 Wallballs 20/14 Single arm dB hang clean and jerk 50/35 *after each round both teammates row 200m or both teammates bike 15 cals

Feb 6, 2020 by josh 536

“Choose your own adventure!”

10 min to work on Sets of 2 touch and go power cleans Hero WOD Choose your own adventure! “Danny” Complete as many rounds in 20 minutes as you can of: 30 box jumps 24/20 20 Push Press 115/80 30 Pull-ups OR “Jack” Complete as many...

Feb 6, 2020 by josh 1724

O’Fallon Weightlifting

O’Fallon Weightlifting is led by Coach Bryant and focuses on the core Olympic lifts, Snatch and Clean & Jerk. We believe that everyone can enjoy weightlifting and we currently coach athletes from 10 to 50+ years old. Our athletes range...

Feb 6, 2020 by josh 1071

CFO Shred Bootcamp

Coach Melissa will be heading up our 6-week CFO Shred Bootcamp program running through February 26th to April 4th. Classes will meet twice per week on Wednesday evenings at 6:00-7:00pm and Saturday mornings at 10:00-11:00am. The program will...