July 2021 – Page 2 – CrossFit O'Fallon

Jul 16, 2021 by josh 279

In honor of Jacob

20 min amrap2-4-6-8-10-12-14-16….Clean and jerks 135/954-8-12-16-20-24-28-32….WallBalls 20/14

Jul 15, 2021 by josh 330

7-16

5 sets of2 cleans + 1 jerk WODDG10 min amrap8 toes to bar8 thrusters 75/5512 lunges 75/55 Bar may be held in front rack or back for lunges

Jul 14, 2021 by josh 314

7-15

Bench press5-5-5-3-3-3 WOD10 min amrap4 Turkish get ups25 DUss

Jul 13, 2021 by josh 307

7-14

Pause back squats5-5-3-3-3*3 second pause in bottom position WOD“13.5” 21-15-9DeadliftsBox Jumps Rx 225/155 24/20Elite 315/225 30/24

Jul 12, 2021 by josh 295

“Coffland”

Hero WODCofflandHang from the pull-up bar for 6 minutes *each time you come down complete an 800m run and 30 pushups.

Jul 11, 2021 by josh 333

7-12

Snatch pull + hang power snatch2-2-2-2-2 WOD“Brehm” ish30 strict pullups20 back squats 165/11530 HSPUs40 cal row or bike Elite: 225/155Squats taken from the floor

Jul 9, 2021 by josh 280

7-10

Partner WODFor time5 minutes on2 minutes off 90-60-30Cal row or bike 60-40-20Alt DB snatches 50/35 30-20-10Burpees over the dumbbell

Jul 8, 2021 by josh 451

7-9

Snatch 3 min EMOM3 snatches @ 75% 3 min EMOM2 snatches @ 85% 3 min EMOM1 snatch @ 90% WODHero WODNick-(ish) 12 rounds10 hang squat cleans 95/656 HSPUs

Jul 7, 2021 by josh 260

Static Holds4 rounds :30 handstand hold:30 goblet lunge (hold left): 30 goblet lunge (hold right):30 bent row hold (empty bar or dbs) :90 rest WOD12 minute AMRAP100’ farmers carry 50/35100’ front rack carry 50/35100’ overhead carry...

Jul 7, 2021 by josh 284

7-8

Static Holds4 rounds :30 handstand hold:30 goblet lunge (hold left): 30 goblet lunge (hold right):30 bent row hold (empty bar or dbs) :90 rest WOD12 minute AMRAP100’ farmers carry 50/35100’ front rack carry 50/35100’ overhead carry...

Jul 6, 2021 by josh 294

7-7

Front Squat4-4-4-4 WOD6 rounds15/13 cal bike or row15 sit-ups Elite : sit-ups with wall ball 20/14 You can sub cals for a 200m run

Jul 5, 2021 by josh 361

“Zeus”

Hero WODZeus3 rounds30 wallballs 20/1430 SDHP 75/5530 box jumps 20”30 push press 75/5530/20 cal row30 pushups10 back squats @ body weight you can sub the row for a 400m run. 42 minute time cap