January 2021 – Page 2 – CrossFit O'Fallon

Jan 17, 2021 by josh 279

1-18

Clean and jerk5×3 WOD50 sets:1 burpee + 1 power clean + 1 jerk Elite: At the top of each minute Starting at 1:00Complete 3 muscle ups RX: At the top of each minute Starting at 1:00Complete 3 pullups Elite 115/80 RX 95/65 OPTIONAL core work3...

Jan 15, 2021 by josh 299

1-16

Partner WOD20 minutes2-4-6-8-10-12-14-…Squat clean 135/95Pullups *after each round 30 plate hops**feel free to scale weights up or down

Jan 14, 2021 by josh 341

“Dallas 5”

“Dallas 5”5 minutes of:BurpeesThen, 5 minutes of:7 deadlifts, 155/1057 box jumps, 24/20Then, 5 minutes of:Turkish get-ups 35lbsThen, 5 minutes of:7 snatches, 75/557 push-upsThen, 5 minutes of:Rowing (calories)Complete as many reps as possible at...

Jan 13, 2021 by josh 311

1-14

Build to a heavy set of 2 cleans WOD7 minute AMRAP10 power cleans 95/6530 DUs

Jan 13, 2021 by josh 337

Work it Wednesday

Work it Wednesday 4 rounds 4 min400m run or row buy in:ThenAMRAP10 Kb swing 53/3510 box jumps 24/2010 sit-ups 2 min rest

Jan 11, 2021 by josh 342

1-12

SnatchBuild to a heavy set of 2 Snatches WOD*choose one of the following wodsGrettel10 rounds for time of:3 clean and jerks3 burpees over the barOr,Ingrid10 rounds for time of:3 snatches3 burpees over the bar Elite ♀ 95 lb. ♂ 135 lb. RX ♀ 75. ♂...

Jan 10, 2021 by josh 335

1-11

Back Squat10-5-3-10-5-3 WOD10 minutes7 pull-ups9 pushups*starting at 3-2-1 go then EMOM complete 5 front squats 135/95

Jan 8, 2021 by josh 309

1-9

Partner WOD20 min2-4-6-8-10-12-14-…..Cal row or bikePower snatch 95/65Air squatsOne works at a time, climb as far as you can.

Jan 7, 2021 by josh 373

1-8

“The Lyon” 5 rounds, each for time of:165/115. squat cleans, 7 reps165/115 shoulder-to-overheads 7 reps7 burpee chest-to-bar pull-upsRest 2 minutes between rounds.Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Jan 6, 2021 by josh 320

1-7

Deadlift3-3-3-3 WOD 3 rounds:1 min Box Jumps 24/201 min TTB1 min Kb swings 53/351 min burpees1 min Rest

Jan 5, 2021 by josh 325

1-6

Strict Press3-3-3-3 WOD4 min wallballs shots 20/144 min handstand work1 min rest3 min wallballs3 min handstand work1 min rest2 min wallballs2 min handstand1 min rest1 min wallballs1 min handstand *for handstands:10 ft handstand walk = 10...

Jan 4, 2021 by josh 335

1-5

We will complete the WOD before the strength today. WOD2 roundsRun or row 800m or bike 40 calories15 power snatches 95/65 Elite: 115/80 or higher Strength5 setsHang snatch + snatch + hang snatch