josh – Page 57 – CrossFit O'Fallon

Sep 18, 2017 by josh 1733

Sports Team Training

CrossFit O’Fallon’s Sports Team Training is “cross training” for sports teams. Specializing in explosiveness, agility, speed, endurance, strength and mental toughness! We cater to the specific sport. We prefer our teams to...

Sep 17, 2017 by josh 799

9-18

Back Squat heavy singles6x1 use same weight for each rep WOD 12 min amrap 8 hang power snatches 95/65 8 thrusters 95/65 24 DUs

Sep 15, 2017 by josh 930

“Michelle”

“Michelle” 5 rds 400 m carry with 25/15 bumper 15 synchronized burpees on to plate 36 kb swings The run is with your partner, the kb swings may be divided anyway with partner. 6 years ago, Rick Rohne lost his wife to cancer. Today at...

Sep 14, 2017 by josh 772

13.2

15 minutes to build to your heaviest “Curtis P” WOD Open WOD 13.2 10 min amrap 5 shoulder to overhead 115/75 10 deadlifts 115/75 15 box jumps 24/20 *step ups are still rx for this wod. “Curtis P” Power clean left lunge...

Sep 13, 2017 by josh 768

9-14

Thursday5 heavy sets 3 position snatch (floor, knee, hip) WOD 12 minutes 3 ohs 95/65 200m run 6 ohs 200m run 9 ohs 200 m run 12 ohs 200m run … *if you have an ohs 1rm of 185/125 or more use at least 135/95 or more...

Sep 12, 2017 by josh 840

9-13

5 sets of the complex Push jerk, push jerk, split jerk *from the rack WOD: 5 min 10 Pullups 10 push-ups 10 kb swings 53/35 Rest 5 5 min 10 Pullups 10 push-ups 10 kb swings 53/35 We have new CFO gear ready to be pre-ordered! Here’s the link...

Sep 11, 2017 by josh 1205

9-12

Build to a heavy front squat (90% range)Then 7 x 1 at that weight WOD: Death by thruster Minute 1 – 1 thruster 95/65 Minute 2 – 2 thrusters Minute 3 – 3 thrusters Minute 4 – ……

Sep 10, 2017 by josh 856

9-11 Tribute WOD

9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11...

Sep 9, 2017 by josh 1675

Jeanette Smith

Congratulations, Jeanette!! You are celebrating a birthday – 0ops, I mean burpeeday. And a one year anniversary with CFO. Best wishes for a great day and even better year. Anniversary: September 5, 2016 Birthday: September 9

Sep 8, 2017 by josh 757

9-9

Teams of 3 60 Ground to overhead (115/75) 60 Pull-ups 20 Synchronized Burpees 80 Wall Ball Shots (20/14) 80 Box Jump Overs (24″/20″) 100 kb swings 53/35 100 kb or db snatches 53/35

Sep 7, 2017 by josh 813

9-8

Touch and go Deadlift2-2-2-2 WOD 21 deadlifts 225/155 200m run 21 hspu 200m run 15 deadlifts 225/155 200m run 15 hspu 200m run 9 deadlifts 225/155 200m run 9 hspu 200 m run

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