josh – Page 74 – CrossFit O'Fallon

Jan 20, 2017 by josh 615

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7am class ONLY! NO 8 or 9am due to the competition. Eva partner sale out 5 rounds 800 meter run 30 kb swings 53/35 elite 70/53 30 pull ups Any combination of movements between partners as long as movement is completed before moving to the...

Jan 19, 2017 by josh 630

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Strength Build to a heavy-ish power clean 15.4 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21...

Jan 18, 2017 by josh 601

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**This Saturday we will only have a 7am class due to the competition.** 1k row 30 deads 165/115 20 front squats 30 deads 165/115 In remaining time: stretch and or foam roll

Jan 17, 2017 by josh 623

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Wednesday 3 position snatch (hip, knee, floor) – 5 challenging sets WOD – 200 m run 20 ohs 95/65 400 m run 15 ohs 95/65 800 m run 10 ohs 95/65 Elite: go heavier!

Jan 16, 2017 by josh 694

“Filthy 50”

Filthy 50 For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 lunge steps 50 Knees to elbows 50 Push press, 45/35 pounds 50 Supermans 50 Wall balls 20/14 50 Burpees 50 Double unders

Jan 15, 2017 by josh 626

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Back squats 4×9 WOD 3 RFT 15 pull-ups 12 burpee over the bar 9 cleans (power or squat) 155/105rx, 185,125 elite

Jan 13, 2017 by josh 611

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OPEN GYM ONLY from 8-11am, Saturday January 14th. NO organized classes today due to weather. suggested WOD: “Barbara” BE SAFE!!

Jan 12, 2017 by josh 695

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Strict Press 5-5-5-3-3-3-1-1-1 WOD Tabata Shoulder to overhead 95/65 Ball slams

Jan 11, 2017 by josh 605

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10×2 pause front squat (3 sec pause) WOD 21 front squats 115/75 7 muscle ups 15 front squats 115/75 7 MU 9 front squats 115/75 5 MU *muscle ups can be scaled with 2:1 pull-ups

Jan 10, 2017 by josh 862

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Deadlifts 3×3 WOD 3 Rounds, Max reps of: 1 min Box Jump Overs, 24/20 1 min TTB 1 min Deads, 225/155 1 min Rest

Jan 9, 2017 by josh 655

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7 emom 2 snatches *choose a weight that’s challenging but allows you to hit clean reps. WOD Elite: 30-20-10 Power snatches 95/65 HSPUs RX 30-20-10 Power snatches 95/65 Shoulder to overhead 95/65

Jan 8, 2017 by josh 595

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Power clean & jerk 5×3 With a running clock 3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds. 3x max reps of HR Push ups in 40 seconds, rest :20 between rounds. 3x max reps of Squats in 40 seconds, rest :20 between...

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