josh – Page 117 – CrossFit O'Fallon

May 26, 2015 by josh 583

5-27

Strict Press3x5@65-75% 2×3@75-85% 3×1@85-95% WOD 21-18-15-12-9-6-3 Push press 95/65 Double unders Finisher 20 strict pullups

May 25, 2015 by josh 872

“Grace”

Power Clean: Build to a heavy power clean Then 5×1 at that weight WOD “Grace” Finisher: 40 hollow rocks

May 24, 2015 by josh 811

Class times: 7,8&9am Michael Patrick “Murph” Murphy was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in...

May 22, 2015 by josh 661

5-23

Partner max effort4 min AMRAP squat cleans 135/95 Rest 1 min 4 min AMRAP burpees Rest 1 min 4 min AMRAP ground to overhead 135/95 Rest 1 min 4 min AMRAP double unders Rest 1 min run 800 together! *1 partner works at a time except on...

May 21, 2015 by josh 597

5-22

3-3-3-3 touch and go deadlifts Wod 15 min 9 deadlifts 155/100 12 pushups 15 box jumps 24/20

May 20, 2015 by josh 617

5-21

Snatch 60%x 3 70% x 2 75%x2 80%x2 85%x4 WOD: 8 min 3-6-9-12-15-18…. Hang power snatch 95/65 Pullups Competitors Hang squat snatch 95/65 Chest to bar pullups

May 19, 2015 by josh 680

“Happy Birthday Rob”

Bear complex: Without dropping the bar complete the following sequence 7 times Power Clean Front Squat Push press Back squat Push press Once you’ve completed the sequence 7 times without stopping, drop the bar, add weight. Complete 5 rds...

May 19, 2015 by josh 663

5-19

4 sets Strict pullups4 sets Hspu **Competitors strict chest to bar, and strict or deficit hspu 2 min each station 1. Ring dips – competitors – muscle ups Rest 1 min 2. Double unders Rest 1 min 3. Sit ups Rest 1 min 4. Hand...

May 17, 2015 by josh 590

5-18

Back squat 6@70% 6@80% 3@90% 2@95% WOD 21-15-9 Thruster 95/65 Kb swing 53/35 400 m run

May 15, 2015 by josh 600

5-16

Strict Press 3-3-3-3 WOD “Danny” Performed as a partner wod, divide reps anyway you like. 20 min AMRAP 30 box jumps 24/20 20 push press 115/75 30 pullups

May 14, 2015 by josh 823

5-15

Snatch 2@60% 2@70% 2@80% 4@85% WOD 1000m row 50 power snatches 75/55 25 ohs 75/55

May 13, 2015 by josh 593

5-14

Deadlift 3-3-3-3 5 rds 6 deadlifts 225/155 30 mountain climbers 30 second hand stand hold