7-1

Strength: Clean & Jerk – 60%x2+1, 70%x2+1, 80%x2+1, HS *2 Cleans + 1 Jerk* WOD: 15 MIN AMRAP 5 HSPU 7 C2B Pull Ups 10 1-alt DB or kb Snatch 50/35 or 53/35kb

Read more

“1776”

Partner WOD: Team “1776” KB swings 53/35 Box Jumps 24/30 Air squats Push-ups Burpees Pull-ups 40 minute time cap *goal is to complete 1776 reps total of the above movements. **teams of 3,  each person does at least 10 reps before switching...

Read more

6-24

Monday Strength: Athletes Choice (Back Squat or Front Squat) 5@45-55%, 5@55-65%, 5@65-75% WOD: 25 Burpees 25 Pull ups 25 Thrusters, 95/65 25 Double Unders 25 KBS, 53/35 25 Wall Balls, 20/14 25 Box Jumps, 24/20 25 walking lunges

Read more

6-22

For Time: 100 Thrusters (95/65) * Every time you switch: 10 Synchro Sit ups (https://theprogrm.com/crossfit-sit-ups-7-reasons-you-should-be-doing-them/) 100 kb swings 53/35 *Every time you switch: 10 synchro p ushups 100 cal Assault Bike...

Read more

6-21

Strength: 13 Minute Clean EMOM Waves: 6:00 EMOM – Power Clean(Build by Feel) 1:00 Rest/Strip Weight to 40-50% 6:00 EMOM – Full Clean (Build by Feel) WOD: 12 Min AMRAP 20 DUs 5 T2B 5 Push Press 135/95

Read more
Address
64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
Open hours
Mon - Sat