josh – Page 118 – CrossFit O'Fallon

May 12, 2015 by josh 590

5-13

Clean and jerk 2@60% 2@70% 2@80% 4@85% All singles, no touch and go. WOD 3 rds 400m run 30 wallballs *rest 3 min **competitors if you break any of the sets of 30 wallballs perform a 15 burpee penalty…

May 11, 2015 by josh 600

5-12

Turkish Get up 10 reps each arm AHAP WOD: 4 rds 20 kb swings 53/35 10 pullups 100 ft bear crawl

May 10, 2015 by josh 539

5-11

1 1/4 front squats 5×3 WOD 10 min AMRAP 7 thrusters 95/65 7 toes to bar 7 burpees

May 8, 2015 by josh 625

Partner WOD

Partner WOD: 6 min You and your partner to find a 1 rm clean (power or squat) Rest 5 min 50 situps 50 wallballs 50 cal row 50 box jumps 50 deadlifts 185/135 50 pushups *exercises may be divided between you and your partner any way you choose, but...

May 7, 2015 by josh 593

5-8

Snatch balance 3-3-3-3-3 WOD AMRAP 12 25 du’s 15 power snatch 75/55 5 chest 2 bar pullups *comp will do 5 muscle ups

May 6, 2015 by josh 563

5-7

Skill: 3 attempts max handstand hold (nose to wall) WOD: “Macho man” EMOM 3 power cleans 3 front squats 3 jerks RX 135/95. Comp 165/115 *Goal should be at least 10 rds

May 5, 2015 by josh 652

“Straight Helen”

Strict Press 5-5-5-5 WOD: Straight Helen

May 4, 2015 by josh 554

5-5

Back squats 8@65% 6@75% 4@85% 4@90% WOD: 3 rds 1 min wallball 1 min rest 1 min split jumps 1 min rest 1 min cal row 1 min rest

May 3, 2015 by josh 542

5-4

Strength: Snatch 60%x4 70%x4 80%x6 85%x5 “Gut Check” Buy in: accumulate 60 second plank hold. 40-30-20-10 Du’s Sit ups Russian twists Cash out: accumulate 60 second plank hold.

May 1, 2015 by josh 568

“Partner WOD”

With a partner: 400m run 4 rds Cindy 400m run 4 rds Cindy 400m run 4 rds Cindy 400m run 4 rds Cindy 400m run 4 rds Cindy Reps can be divided any way you want. But run must be with both partners

Apr 30, 2015 by josh 648

“Friday Fun day!”

With a continuous clock 5 min emom 5 wallballs 5 burpees Then Spend 10 min to find a 5rm shoulder to overhead (any style) Then 12 min AMRAP 200 m run 9 pullups 6 hang power cleans 115/75 3 front squats 115/75

Apr 29, 2015 by josh 775

4-30

Bench press or floor press 3-3-3-3-3 WOD: 8 min EMOM: 8 dynamic pushups Max effort kb swings 53/35 Finisher: Tabata flutter kicks