April 2021 – CrossFit O'Fallon

Apr 30, 2021 by josh 247

5-1

Get your summer gear ordered today: https://crossfitofallonmo.com/shop/ Partner WOD22 min AMRAP30-20-10Hang power cleans 95/65Thrusters 95/65Row or bike cals

Apr 29, 2021 by josh 311

Clean and pause split jerk1-1-1-1-1 *pause 3 seconds in the dip position of the jerk WOD21-15-9Cal rowPush press 135/95 Rows can be replaced with bike or 400/300/200m runs New t-shirts and tanks. Here’s the link...

Apr 28, 2021 by josh 302

4-29

Bench PressBuild to a heavy single WOD200 DUs50 floor presses 95/65100 ball slams 20/10

Apr 27, 2021 by josh 289

4-28

Back Squat3-2-1 WOD5 rounds3 front squats (65% of front squat max)6 strict pullups, (elite 6 muscle ups) Optional core work:60 double kb front rack hold:30 max sit-upsRest :90 after each round

Apr 26, 2021 by josh 297

4-27

4 rounds30 cal bike or row or 600m run10 toes to bar10 right arm Russian kb swing 53/3510 left arm Russian kb swing 53/3510 kb clean and jerk (each side)10 kb snatches (each side) *strict 30 minute time cap

Apr 25, 2021 by josh 289

4-26

Snatch complex2 pause snatches + 3 pause ohs *pause 3 seconds in the bottom position of the snatches and in the ohs. WOD16 min AMRAP8 burpees12 pullups18 alt. Jump lunges200m run

Apr 23, 2021 by josh 302

4-24

Partner WOD5 rounds10 hang power snatches 95/65 (each)15 deadlifts 95/65 (each)20 box plyo skiers 20” eachElite: 115/75 Partner A completes 10 snatches then partner B completes 10 snatchesA completes 15 deadliftsB completes 15 deadliftsA...

Apr 22, 2021 by josh 336

4-23

5 attempts at the following complex:Hang power clean + power clean + split jerk WOD30 min amrap3 minutes on rower or bike (run option below)50 DUs3 front squats @ 65%5 strict pullups *3 minutes of shuttle runs 50m and back

Apr 21, 2021 by josh 233

4-22

Deadlift6-4-2 WODTabatasDB snatch 50/35 Rest 2 minutes Pushups Rest 2 minutes Sit-ups

Apr 21, 2021 by josh 315

4-22

Deadlift6-4-2 WODTabatasDB snatch 50/35 Rest 2 minutes Pushups Rest 2 minutes Sit-ups

Apr 20, 2021 by josh 314

“Fight Gone Bad”

Back Squat6-4-2 WOD:“Fight Gone Bad”3 rounds 1 min per stationWallballs 20/14SDHP 75/55Box Jump 20”Push press 75/55Calorie RowRest 1 minute

Apr 19, 2021 by josh 262

4-20

Strict Press8-6-4-2 WOD15 min amrap3 reps of: 3 burpee pullups + 9 air squats18/15 cal row or bike or 200m run