josh – Page 70 – CrossFit O'Fallon

Mar 17, 2017 by josh 738

3-18

Saturday wod PARTNER “MAX LOAD” 5 ROUNDS FOR TIME 20 POWER CLEANS 155/95 185/125;ELITE 40 BOX JUMPS 24/20 20 BAR FACING BURPEES

Mar 16, 2017 by josh 730

17.4

“17.4” Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb./155lb 55 wall-ball shots, 20-lb/14lb 55-calorie row 55 handstand push-ups

Mar 15, 2017 by josh 746

3-16

Strength: 20 minutes Split jerk technique work *take from the rack, focus on technique over load, perfect footwork etc.. WOD 50 cal row Rest 4 min 30 cal row

Mar 15, 2017 by josh 669

3-15

Pause back squat 3 second hold at the bottom 3-3-3-3 Tabata Deadlift 185/125 Rest 2 min – change weight Power clean 135/85 Rest 2 min – change weight Push press 95/65

Mar 13, 2017 by josh 720

Tuesday 50 strict hspu *modify as needed WOD 10 min amrap 30 du’s 15 ground to overhead anyway 75/55 Congrats to Tim and Andrea!!! They are expecting a little one in October!! Your CFO family is soooo excited for you guys!!

Mar 12, 2017 by josh 554

3-13

5 sets Power clean + squat clean + front squat 7 min AMRAP 10 power cleans 135/95 20 push-ups

Mar 10, 2017 by josh 925

“The Rowing Dead”

Partner wod “The Rowing Dead” 5 rounds 500 row total each round 30 dead lifts, 135/95 30 wall balls Divide reps up anyway including the rows

Mar 9, 2017 by josh 610

3-10

17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches...

Mar 8, 2017 by josh 580

3-9

Snatch start at 50% of your max climb by 10-20 lbs as long as possible WOD 3 rounds Row or run 400 20 ball slams Rest as long as you work.

Mar 7, 2017 by josh 649

3-8

3 rep front squat 1. METCON AMRAP 10: 5 Strict Pull ups 10 Burpees 15 Air Squats

Mar 6, 2017 by josh 604

3-7

Tuesday Clean and jerk start at 50% of your max climb by 10-20 lbs as long as possible WOD 7 RFT: 200m Run 15 Box Jumps, 24/20″ 15 Wall Balls, 20/14

Mar 5, 2017 by josh 591

3-6

Monday 5×5 ohs – start with 50% of 1 rm add weight each set WOD 21-15-9 Sdhp 115/75 Hspu

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