josh – Page 102 – CrossFit O'Fallon

Dec 23, 2015 by josh 676

“12 Days of Christmas”

“12 days of Christmas” 1 hspu 2 lateral bar hops 3 hand release push-ups 4 push press 95/65 5 SDHP 95/65 6 burpees 7 pull-ups 8 thrusters 95/65 9 toes 2 bar 10 kb swings 11 box jumps 12 lunges

Dec 22, 2015 by josh 641

KB carry3 sets 100ft overhead carry 100ft front rack carry 100ft farmers carry Complete each set without dropping the kbs or dbs. WOD: 8 min AMRAP 5 burpees 10 kb swings 53/35 20 du’s Finisher: 100 situps

Dec 21, 2015 by josh 814

“Rudolph”

Strength: OHS 3-3-3-3-3 WOD: “red nosed Reindeer”25 Rower Calories 25 Up downs (aka burpees) 25 Double Unders 25 Overhead Squats 95/65 25 Lunges with weight 95/65 25 Push Press 95/65 25 Hang Snatch 95/65

Dec 20, 2015 by josh 658

Macho-Man

Power Clean3@70% 3@75% 3@80% Find a a 3rm WOD: Macho-Man EMOM for as long as possible 3 power cleans 135/95 3 front squats 135/95 3 jerks 135/95 If you complete 10 rounds, add 1 rep to each movement, each minute moving forward.

Dec 18, 2015 by josh 645

“Santa Clause”

Dec 17, 2015 by josh 653

12-18

Narrow grip bench press or floor press 5-5-5 WOD: 15 min AMRAP 9 deadlifts 155/100 12 hand release pushups 15 box jumps 24/20

Dec 16, 2015 by josh 853

“The Unquiet Professional”

The Unquiet ProfessionalT.U.P. 15-12-9-6-3 reps for time of: 135-lb. power cleans Pull-ups 135-lb. front squats Pull-ups U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from...

Dec 15, 2015 by josh 625

12-16

3 position clean +1 jerk1@60% 1@65% 1@70% 3 sets @ 75% WOD: 50 cal row Rest 2 min 50 kb swings 53/35 Rest 2 min 50 du’s

Dec 14, 2015 by josh 608

12-15

Back squat 5×5@75% WOD: 8 minutes Emom 5 burpees *in remainder of each minute as many thrusters as possible! 95/65

Dec 13, 2015 by josh 730

12-14

3 position snatch1@60% 1@65% 1@70% 3 sets @ 75% WOD 45 mountain climbers (l,r=1) 21 power snatches 95/65 21 toes to bar 45 mountain climbers 15 power snatches 95/65 15 toes to bar 45 mountain climbers 9 power snatches 9 toes to bar

Dec 11, 2015 by josh 631

12-12

“Let’s make a Deal!” 60 ? Or 60? Buy in, then: 75? ? 50? ? 75? ? OR SOMETHING FROM THE BAG!

Dec 10, 2015 by josh 638

12-11

Snatch balance5x3 WOD 5 rds 200 m run 20 over head walking lunge 45/25 plate 10 dynamic pushups 45/25 plate