March 2020 – Page 2 – CrossFit O'Fallon

Mar 16, 2020 by josh 440

3-17

Clean and jerk Build to a heavy single WOD “Helen” 3 rds 400m run 21 kb swings 53/35 12 Pullups

Mar 15, 2020 by josh 663

3-16

Front Squats 5-3-1 WOD * AMRAP in 20 minutes * 5 Handstand Push-Ups * 10 Pistols (alternating legs) * 15 Pull-Ups

Mar 13, 2020 by josh 373

3-14

We have rescheduled the Dynamic Duo for May 9, 2020. Therefore, regular class times today! Partner WOD 20 min AMRAP 60 cal row or bike 60 wallballs 20/14 60 KB swings 54/35 60 Pullups

Mar 12, 2020 by josh 628

“Rahoi”

Strength 4×5 bottoms up KB press 4 sets max effort strict pullups or ring rows WOD “Rahoi” AMRAP in 12 minutes 12 Box Jumps (24 in/20 in) 6 Thrusters (95 lbs/65 lb) 6 Bar-Facing Burpees

Mar 11, 2020 by josh 384

3-12

3 position Clean (Hip, knee, floor) Work 20 minutes WOD 50 calorie row 50 hang power cleans 115/80 50 sit-ups 50 plate hops

Mar 10, 2020 by josh 387

Deadlifts 5-5-3-3-1-1 WOD From the mainsite: 3 rounds for time of: 3 minutes of handstand hold in as few sets as possible (AFSAP). After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20...

Mar 9, 2020 by josh 534

3-10

Snatch 3-3-3-3-3 WOD 3 rounds 400 m run 21 hang power snatches 95/65 12 toes to bar

Mar 8, 2020 by josh 554

3-9

Front squat 3-3-3-3-3 WOD 3 rounds 50 air squats 40 kb swings 53/35 30 push-ups Rest 2 min after each round

Mar 6, 2020 by josh 455

3-7

Partner wod 2 rounds for max reps: 2 min rower or bike cals 1 min rest 2 min Box jumps 24/20 1 min rest 2 min Thrusters 95/65 1 min rest 2 min Db or kb snatch 53/35 1 min rest

Mar 5, 2020 by josh 420

3-6

Strict Press 3-3-3-3 Hero WOD Brenton 5 Rounds For Time Bear Crawl (100 ft) Standing Broad-Jumps (100 ft) Perform 3 Burpees after every 5 Broad-Jumps **Wear a Weight Vest if you have one. (20/14 lb)

Mar 4, 2020 by josh 379

3-5

Work this complex 1 snatch + 2 OHS WOD 1000m row 30 snatches (full squat) RX 95/65 Elite 115/80

Mar 3, 2020 by josh 382

3-4

Deadlift 3-3-3-3-3 WOD Tabata Kb thruster 53/35 Rest 2 min Plate hops (45 plate) Rest 2 min Sit-ups