josh – Page 112 – CrossFit O'Fallon

Aug 4, 2015 by josh 598

“Fight Gone Bad”

Three rounds of:I minute: Wall-ball, 20 pound ball, 10 ft target (Reps) 1 minute: Sumo deadlift high-pull, 75 pounds (Reps) 1 minute: Box Jump, 20″ box (Reps) 1 minute: Push-press, 75 pounds (Reps) I minute: Row (Calories) Rest 1 minute

Aug 3, 2015 by josh 591

8-4

Snatch2x1@80% 2×1@85% 2×1@90% 2×1@95% WOD: 21-15-9 Power snatch 95/65 Toes to bar Burpee over the bar

Aug 2, 2015 by josh 609

8-3

Back Squat2x3@85% 3×3@90% WOD 400 m run 21 plyo pushups 45/25 21 lunges with plate 45/25 200 m run 15 plyo pushups 45/25 15 lunges 45/25 200 m run 9 plyo pushups 45/25 9 lunges 45/25 400 m run

Jul 31, 2015 by josh 706

8-1

In teams of 2 or 3, complete 4 sets of the following: Row 500 meters 5 h.r. Pushups 10 box jumps 24//0 5 hr pushups 10 box jumps 24/20 5 hr pushups 10 box jumps 24/20 Run 400 meters Teamates must complete the tasks in order. Teammate A rows, B...

Jul 30, 2015 by josh 634

7-31

3 position clean6 sets 75-80% WOD: “Double hanger” 3 rds for time 70 DUs 7 hang clean and jerk 135/95 **Competitors** 100 du’s 7 hang clean and jerks 165/115

Jul 29, 2015 by josh 638

7-30

Gymnastics skill work:3 sets max effort handstand holds 3 x 10 ring dips *competitors 3 sets max effort muscle ups. WOD From the masters CrossFit Games “The Sandwich” 80 calorie row 40 shoulder to overhead 115/75 80 deadlifts 115/75...

Jul 28, 2015 by josh 843

7-29

Push jerk + split jerk6 sets 80-85% WOD 2 x 5 mjn AMRAPs 12 kb swings 53/35 6 ttb Rest 2 min

Jul 27, 2015 by josh 583

7-28

7/28Back Squat 6×3@90% WOD: Tabata combos Pushups/pullups Squats/ situps **make sure you drink lots of water!!**

Jul 26, 2015 by josh 650

“SQT”

MondaySnatch 2×3@80% 3×3@85% WOD From the CrossFit Games masters and teen division. SQT 3 RFT 10 snatches 95/65 200 m sprint (4×50)

Jul 24, 2015 by josh 761

“DT 1.5”

“DT 1.5″15 rds 9 deadlifts 155/105 6 hang power clean 155/105 3 push jerks 155/105 Partner WOD :partners alternate rounds, each partner must complete a full rd.

Jul 23, 2015 by josh 844

7-24

Cleans 6×3@80% WOD “Quads on fire” 8 min AMRAP 8 front squats rx: 95/65 comp 115/75 12 box step ups 24/20 (no jumping) *compare to 2/23/15

Jul 22, 2015 by josh 720

7-23

Strength30 hspu WOD Chipper 400 m run 40 kb swings 53/35 40 wallballs 20/14 40 hand release pushups 40 lunges 40 situps

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