June 2020 – CrossFit O'Fallon

Jun 30, 2020 by josh 448

7-1

4 max sets of strict HSPUs, HSPUs, handstand holds, or z presses WOD3 rounds1 minute pull-ups1 minute rest1 minute kb swings 53/351 minute rest1 minute air squats1 minute rest1 minute burpees1 minute rest Elite: replace pull-ups with muscle ups...

Jun 29, 2020 by josh 521

6-30

Box Jump3-3-3-3-3Build to a tall set of 3 box jumps WOD5 rounds for time of:12 hang power clean and jerks9 thrusters6 power snatches♀ 75 lb. ♂ 115 lb.

Jun 28, 2020 by josh 455

6-29

Tempo Deadlifts2-2-2TempoEccentric (descent): 7 secondsPause (bottom): 1 secondConcentric (ascend): 7 secondsPause (top): 1 second ThenDeadlift2-2-2 climbing WOD“Iron Patriot”50 strict press 95/65Each break, stop and do 25 sit ups

Jun 26, 2020 by josh 441

6-27

16 min amrap12 kb swings12 toes to bar12 ground to overhead 95/6512 bar facing burpees Rest 2 min 5 min AMRAP135/95 clean and jerk *you can scale the clean and jerk weight down or up!

Jun 25, 2020 by josh 466

6-26

OHS3×3 Hero WOD“Jenny”AMRAP in 20 minutes20 Overhead Squats (45/35 lb bar)20 Back Squats (45/35 lb bar)400 meter Run

Jun 24, 2020 by josh 659

6-25

12 min EOMOMPower snatch + 2 hang power snatches WOD 10 minAs many hang power snatches as possible 95/65*at the top of each minute and at the start of the wod complete a :30 second plank.

Jun 23, 2020 by josh 488

6-24

Work it Wednesday 6 min amrap 10 Deadlifts 135/95 10 box jumps or step ups 24/20 Rest 3 min 6 min amrap 10 Med ball Squat jumps 20/14 10 Push-ups Rest 3 min 6 min amrap 10 kb swings 53/35 10 Lunges 53/35 (hold kb anyway you like, front rack...

Jun 22, 2020 by josh 483

6-23

EOMOM – 10 min1 set of3 position power clean (hip,knee,floor) WOD10-8-6-4-2 Power Clean2-4-6-8-10 HSPURX 165/115 Kipping hspu’sElite 185/125 strict hspu’sMasters RX 135/95 kipping hspu’s

Jun 21, 2020 by josh 447

6-22

Back Squat5×2*6 second hold in the bottom position WOD3 rounds20 front squats 115/807 chest to bar pull-ups Elite :20 front squats 185/1257 muscle ups(This was Saturday’s mainsite workout)

Jun 19, 2020 by josh 398

6-20

28 min AMRAP50 calorie bike or row50 toes to bar50 power cleans 115/80 95/6550 shoulder to overhead 115/80 95/6550 box jumps or step ups 24/20 *partner A works for 0-1:00, while B restsPartner B works 1:00-2:00, while A rests….

Jun 18, 2020 by josh 510

6-19

“Juneteenth”6 rounds19 wallballs 20/1418 KB swings 53/3565 mountain climbers (each step counts as a rep) Today we will take on our first annual Juneteenth WOD. You might be thinking, “What is Juneteenth?”. Juneteenth is an American holiday...

Jun 17, 2020 by josh 466

6-18

Snatch5-4-3-2-1 WOD50 cal assault bike50 hang power snatches 75/55