josh – Page 25 – CrossFit O'Fallon

Sep 3, 2020 by josh 495

9-4

20 minutes ofSnatch technique work WOD11 minutes1-3-5-7-9-11-13-…Chest to bar pull-upsSquat snatches 95/65 Elite:Muscle upsSquat snatches 135/95

Sep 2, 2020 by josh 476

9-3

Deadlift3-3-3-3-3 WOD5 rounds10 RDLs 95/6550’ right arm kb suitcase carry 53/3510 bent over rows 95/6550’ left arm kb suitcase carry 53/35

Sep 1, 2020 by josh 436

Maximum Effort! 2 min calorie row2 min rest2 min box jumps 24/202 min rest2 min pullups2 min rest2 min situps2 min rest2 min pushups2 min rest2 min ground to overhead 95/652 min rest2 min bar facing burpees

Aug 31, 2020 by josh 329

9-1

Back Squat (w/ a 3 second pause in the bottom)5×5 WOD3 rds30 wallballs 20/1430 kb swings 53/35

Aug 30, 2020 by josh 650

8-31

20 min technique workClean & jerk WOD3 rounds400m run9 hang power cleans 95/6512 jerks 95/65 Elite 135/95

Aug 27, 2020 by josh 489

“Loredo”

“Loredo“ Six rounds for time of:24 Squats24 Push-ups24 Walking lunge stepsRun 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade...

Aug 26, 2020 by josh 361

8-27

Work for 15 minutes on:3 position snatch(Hip, knee, floor) WOD80 cal row40 hang power snatches 75/5520 burpees

Aug 25, 2020 by josh 388

“Work it Wednesday”

Work it Wednesday”5 rds1 min box jumps or step ups 24/201 min sit ups1 min rest1 min kb or dB snatch1 min assault bike or rower cals1 min rest

Aug 24, 2020 by josh 361

8-25

15 min to work on:3 position Clean & Jerk(Hip, knee, floor) WOD 50-40-30-20-10DU’s25-20-15-10-5Pushups10-8-6-4-2Deadlifts 225/155

Aug 23, 2020 by josh 348

8-24

Front SquatFind a heavy single for the day WOD7 rounds:30 thrusters 95/65:30 rest:30 pull-ups:30 rest

Aug 21, 2020 by josh 439

8-22

Partner WOD 150 Wallballs 20/14 150 KB swings 53/35 100 ground to overhead 95/65 100 burpees Divide the reps anyway you like. You may also jump to other movements before finishing a movement.

Aug 20, 2020 by josh 398

“Hall”

“Hall” 5 rounds for time of:3 power cleans 225/155200-meter sprint20 kettlebell snatches 53/35 (10 each arm)Rest 2 minutes For RX snatches must be completed with a KB but can be performed out of the hang. Score is total time to complete WOD...

May
M	T	W	T	F	S	S
		1	2	3	4	5
6	7	8	9	10	11	12
13	14	15	16	17	18	19
20	21	22	23	24	25	26
27	28	29	30	31