April 2021 – Page 2 – CrossFit O'Fallon

Apr 18, 2021 by josh 285

4-19

Build to a heavy set of:1 power snatch + 1 squat snatch WOD50 clean and jerks 135/95rx 185/125E *at the top of each minute 5 ttb starting at 1:00

Apr 16, 2021 by josh 263

20 Min AMRAP:40 Barbell Thrusters (45/35), 10 Box Jumps (24/20), 10 Burpees 30 Thrusters (75/45), 20 BJs, 20 Burpees 20 Thrusters (95/65), 30 BJs, 30 Burpees 10 Thrusters (115/75), 40 BJs, 40 Burpees Max bike calories in remaining time or double...

Apr 15, 2021 by josh 273

4-16

1 deadlift + 1 clean pull + 1 clean + 1 jerk Take 5 attempts at your heaviest complex WOD5 rounds3 squat cleans @ 85% of your 1rm15 kb swings 53/35 *elite do not use more than 225 for cleans

Apr 14, 2021 by josh 305

4-15

Strict Press12-9-6-3 WOD4 rounds1 minute box jump overs 24/201 minute push press 115/751 minute ball slams 20/101 minute rest

Apr 13, 2021 by josh 338

4-14

Back Squat9-6-3 WOD5 rounds3 min row cals, bike cals, or 50m shuttles2 min push-up + shoulder tap1 min reverse lunge to high knee Watch “Reverse Lunge to High Knee” on Vimeo:

Apr 12, 2021 by josh 291

4-13

StrengthDeadlift9-6-3 WOD15 min AMRAP10 burpee pullups20 single leg crossbody toes to bar10 reps of 1 burpee + 3 squats40 DUs

Apr 11, 2021 by josh 316

4-12

Snatch grip deadlift + snatch pull + snatch 5 attempts to build to your heaviest complex WOD3 rounds10 ground to overhead 95/65200 m shuttle run (4×50) *once rounds are completed; bike, row, or (run 200m increments) at a moderate pace until...

Apr 9, 2021 by josh 288

4-10

Partner WOD40-30-20-10BurpeesThrusters 95/65Kb swings 53/35Box jumps or step ups 24/20 One partner works at a time

Apr 8, 2021 by josh 406

4-9

Saturday 4-10 will be 7&8am only. Open gym at 9am! Hang squat clean + 2 front squats + 1 split jerk Take 5 attempts at a heavy set WOD RX4 rounds21 cal bike or 21 cal row or 400m run7 chest to bar pullups7 hang power snatches 115/75 Elite4...

Apr 7, 2021 by josh 310

4-8

Bench Press12-9-6 WOD10 min AMRAP20 Wallballs 20/1410 hand release pushups5 Deadlifts 185/125

Apr 6, 2021 by josh 314

4-7

Back squat12-9-6 WOD5 rounds25 ft Suitcase lunges 50/3525 kb swings 53/35 Can use kbs or dbs for lunges

Apr 5, 2021 by josh 341

4-6

WODRX1 mile run100 DUs80 air squats60 pullups40 sit-ups20 clean and jerks 115/7510 HSPUs Elite1.5 mile run120 DUs100 air squats80 pullups60 situps40 clean and jerks 115/7520 strict HSPUs *40 min time cap