josh – Page 30 – CrossFit O'Fallon

Jun 24, 2020 by josh 621

6-25

12 min EOMOMPower snatch + 2 hang power snatches WOD 10 minAs many hang power snatches as possible 95/65*at the top of each minute and at the start of the wod complete a :30 second plank.

Jun 23, 2020 by josh 451

Work it Wednesday 6 min amrap 10 Deadlifts 135/95 10 box jumps or step ups 24/20 Rest 3 min 6 min amrap 10 Med ball Squat jumps 20/14 10 Push-ups Rest 3 min 6 min amrap 10 kb swings 53/35 10 Lunges 53/35 (hold kb anyway you like, front rack...

Jun 22, 2020 by josh 441

6-23

EOMOM – 10 min1 set of3 position power clean (hip,knee,floor) WOD10-8-6-4-2 Power Clean2-4-6-8-10 HSPURX 165/115 Kipping hspu’sElite 185/125 strict hspu’sMasters RX 135/95 kipping hspu’s

Jun 21, 2020 by josh 404

6-22

Back Squat5×2*6 second hold in the bottom position WOD3 rounds20 front squats 115/807 chest to bar pull-ups Elite :20 front squats 185/1257 muscle ups(This was Saturday’s mainsite workout)

Jun 19, 2020 by josh 360

6-20

28 min AMRAP50 calorie bike or row50 toes to bar50 power cleans 115/80 95/6550 shoulder to overhead 115/80 95/6550 box jumps or step ups 24/20 *partner A works for 0-1:00, while B restsPartner B works 1:00-2:00, while A rests….

Jun 18, 2020 by josh 463

6-19

“Juneteenth”6 rounds19 wallballs 20/1418 KB swings 53/3565 mountain climbers (each step counts as a rep) Today we will take on our first annual Juneteenth WOD. You might be thinking, “What is Juneteenth?”. Juneteenth is an American holiday...

Jun 17, 2020 by josh 422

6-18

Snatch5-4-3-2-1 WOD50 cal assault bike50 hang power snatches 75/55

Jun 16, 2020 by josh 612

“Work it Wednesday”

Work it Wednesday 25 min amrap 20 db or kb snatches 50/35 20 sit-ups 20 box step ups 24/20 (no jumping!) *the goal here is to keep working the entire 25 minutes. Work at a pace that allows you to do so.

Jun 15, 2020 by josh 489

6-16

Strength Work this complexPower clean + hang power clean + push jerk + split jerk WODDeath by power cleans & burpeesEvery other minute on the minute:Minutes:0-2:00 2 power cleans 115/80, 2 burpees2:00-4:00 4 power cleans, 4 burpees4:00-6:00 6...

Jun 14, 2020 by josh 381

6-15

Front squat5×5 WOD27-21-15Thrusters 95/65*after each round, run a 400m

Jun 12, 2020 by josh 387

6-13

20 min amrapPartner A Run 200mPartner B run 200mPartner A 10 shoulder to overhead 95/65Partner B 10 shoulder to overhead 95/65Partner A 10 pull-upsPartner B 10 pull-ups

Jun 11, 2020 by josh 802

“Captain Dorn”

Hero WOD“Captain Dorn” 77 cal row or bike buy in Then 5 rounds 62 plate hops (45 /25 plate)20 hang power cleans 75/5520 front squats 75/5538 sit-ups10 HSPUs Then 77 cal row or bike cash out What the numbers mean: 77 years old when he died. 5...

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