josh – Page 18 – CrossFit O'Fallon

Dec 10, 2020 by josh 337

12-11

Strict Press5-5-5-5-5 WOD10-9-8-7-6-5-4-3-2-1Power cleans 135/95HSPUs

Dec 9, 2020 by josh 326

12-10

SnatchBuild to a heavy single for the dayWOD13 snatches (full squat)800 m run26 pullups800 m run13 snatches (full squat)RX 115/80. Elite 135/95 or heavier

Dec 8, 2020 by josh 332

“Work it Wednesday”On a running clockMin: 0-8100 m sprint10 kb swings5 box jumps 24/20:30 plank (accumulate) Min 8-1610 cal row10 goblet squats5 push-ups:30 flutter kicks (accumulate) Min 16-2425 DUs10 box step ups 24/205 kb or Db snatches10...

Dec 7, 2020 by josh 364

12-8

3 position clean and jerk Hip, knee, floor WOD Ground to overhead Men : 8,000lbs Women: 6,000lbs Choose any weight you like, complete ground to overheads (anyway) until you have lifted 8,000lbs or 6,000lbs.

Dec 6, 2020 by josh 333

12-7

Front Squat5-5-5-5-5 WOD4 rounds1 min wallballs 20/141 min rest1 min toes to bar1 min rest

Dec 4, 2020 by josh 322

12-5

Partner WODIn 5 min complete:50 thrusters 95/65Max toes to barRest 1 minIn 5 min complete50 shoulder to overhead 95/65Max air squatsRest 1 minIn 5 min complete50 hang power cleans 95/65Max pushupsRest 1 minIn 5 min complete50 front squats...

Dec 3, 2020 by josh 319

12-4

Deadlift5-5-5 WOD AMRAP in 11 minutes5 Deadlifts 225/15518 Wall Ball Shots (20/14)17 Bar Over Burpees Elite 315/205 – (the main site programs this WOD at this weight)

Dec 2, 2020 by josh 325

12-3

On a running 27 minute clock 0:00-20:00 find a 1 rm snatch 20:00-27:00Amrap10 power snatches 95/6510 box overs 24/2010 pullups *the clock won’t stop so be sure to have your station set up before the 20:00 mark!

Dec 1, 2020 by josh 343

12-2

For 24 minutesAMRAP10 calorie bike or row15 kb swings 53/3515 sit-ups25 DUsRest 1 minute25 DUs15 sit-ups15 kb swings10 calorie bike or rowRest 1 minute

Nov 30, 2020 by josh 344

12-1

Work 20 minutes on1 clean + 1 hang clean + 1 jerk WOD 6 rounds9 hang power cleans 115/805 HSPUs Elite: 155/105 & strict HSPUs

Nov 29, 2020 by josh 312

11-30

Back SquatFind a 10 rep max WOD5 min amrap5 pull-ups10 pushups15 air squatsRest 1 min4 min amrap5 pull-ups10 pushups15 air squatsRest 1 min3 min amrap5 pull-ups10 pushups15 air squatsRest 1 min2 min amrap5 pull-ups10 pushups15 air squatsRest 1...

Nov 27, 2020 by josh 366

11-28

Partner WOD20 minute AMRAP:20 Row or Bike cals20 KB swings 53/3520 box jumps 24/20

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