July 2020 – Page 2 – CrossFit O'Fallon

Jul 17, 2020 by josh 357

7-18

Partner WOD100 burpees150 wallballs 20/14100 kb or db snatches 53/35*every 3 min, starting at 3:00. Run 200m with your partner.You may divide the reps any way you like and in any order you like, with one athlete working at a time

Jul 16, 2020 by josh 407

“Tyler”

Hero WODTyler5 Rounds For Time9 Chest to bar pull-ups21 Sumo-Deadlift High-Pulls (95/65 lb) Elite: 7 muscle ups *the main site prescribes this workout with 7 muscle ups.

Jul 15, 2020 by josh 363

7-16

Floor press5-5-5-5 WOD21-18-15-12-9-6-3Floor press 95/65Wallballs 20/14

Jul 14, 2020 by josh 404

“Work it Wednesday”

“Work it Wednesday” Nine 2 minute amraps in 26 minutes10 Box step ups 24/2010 Kb swings 53/3510 Goblet squats 53/3510 Mountain climbers*rest 1 minute after each amrap**pick up where you left off at the start of each new amrap.

Jul 13, 2020 by josh 417

7-14

Strength20 minutes to build to a heavy3 position clean and jerk WODGrace30 clean and jerks135/95

Jul 12, 2020 by josh 425

7-13

OHS10-8-6-4-2 WOD3 rds1 min pull-ups1 min burpees1 min OHS1 min restRX 95/65, Elite 135/95 Elite: bar muscle ups

Jul 10, 2020 by josh 396

7-11

Partner wod20 min AMRAP400 m run (together)20 hang power cleans 115/8020 pull-ups20 air squats

Jul 9, 2020 by josh 918

“McGhee”

Hero WOD“McGhee”AMRAP in 30 minutes5 Deadlifts (275/185 lb)13 Push-Ups9 Box Jumps (24/20 in)

Jul 8, 2020 by josh 434

7-9

Take 20 minutes to work snatch technique, if you are feeling good you may choose to build to a heavy single WOD1000 m row30 OHS 95/65

Jul 7, 2020 by josh 417

“Work it Wednesday”

Work it Wednesday6 min amrapAccumulate :30 Handstand hold10 shoulder to overhead 95/65Rest 2 min6 min amrapAccumulate :30 Squat hold15 Wallballs 20/14Rest 2 min6 min amrapAccumulate :30 plank20 med ball sit-ups 20/14*ball touches floor behind...

Jul 6, 2020 by josh 579

7-7

Split jerk technique work Work for 20 minutes build to heavy single with great technique. WOD8 min:40 alt. kb hang snatch 53/35:20 rest:40 burpee to a 45lb plate:20 rest Elite: 70/53 kb hang snatch

Jul 5, 2020 by josh 424

7-6

5×3 pause front squat*3 second pause in the bottomWOD400m run10 clusters 95/65400m run10 clusters 115/80400m run10 clusters 135/95Masters 75/55, 95/65, 115/80Elite 135/95, 155/105, 185/125