josh – Page 72 – CrossFit O'Fallon

Feb 17, 2017 by josh 908

2-18

Saturday Blitz Partner 4 alternating 200 meter run 100 power snatches 95/65 4 alternating 200 meter runs 100 box jumps 24/20 4 alternating 200 meter runs 100 front squats 95/65 4 alternating 200 meter runs

Feb 16, 2017 by josh 583

2-17

5 sets of: Hang Power Snatch + Hang Squat Snatch + OHS WOD 800m run 50 ohs 95/65 Elite: choose a challenging weight heavier than 95/65

Feb 15, 2017 by josh 608

2-16

Deadlifts 5-5-5-5. Climbing WOD Tabatas Pull-ups Rest 1 minute Air squats Rest 1 minute Pushups

Feb 14, 2017 by josh 580

2-15

TGU (10 each arm) Don’t count your warm up reps, go heavy. WOD 15-12-9-12-15 Kb swings 53/35 Box jumps 24/20 TTB

Feb 13, 2017 by josh 601

2-14

Happy Valentine’s Day!! From Crossfit New England “Barbell Hell” With a 15 minute running clock… 2 Minutes of max rep Snatches 2 Minutes of max rep Thrusters 2 Minutes of max rep Power Clean 2 Minutes of max rep Front...

Feb 12, 2017 by josh 574

2-13

5 sets hang squat clean and jerk + squat clean and jerk. (You may drop the bar after the hang c&j and regrip) WOD 10-9-8-7-6-5-4-3-2-1 Squat clean 115/75rx, 135/95elite Burpee over the bar

Feb 10, 2017 by josh 583

2-11

“MAX LIMITS” 100 wall balls, max 25 100 pull ups,.max 10 100 alternating kb or dumbbell snatch, max 20 100 GTO. Alternating on each lift 135/95. Elite 165/115 Max is the maximum number of reps any one athlete can do before turning...

Feb 9, 2017 by josh 646

2-10

Skill work Pull-ups Chest to bar pull-ups Muscle ups WOD AMRAP for 10 minutes: 5 Shoulder-to-overhead (115lbs / 75lbs) 10 Deadlifts (115lbs / 75lbs) 15 Box Jumps (24” / 20”) *step ups are still Rx for this wod.

Feb 8, 2017 by josh 637

2-9

10 min emom 1 power snatch + 1 squat snatch WOD 7 rounds of: 25 double unders 7 squat snatches 95/65

Feb 7, 2017 by josh 687

2-8

5 sets of: 1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk Wod 25 Burpees 25 Power Cleans, 135/95 25 Burpees EMOM 10 air squats

Feb 6, 2017 by josh 739

“Zimmerman”

Hero WOD “Zimmerman” 25 min amrap 11 chest to bar pull-ups 2 deadlifts 315/225 10 hspu *scale weights and movements as needed.

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