josh – Page 99 – CrossFit O'Fallon

Feb 5, 2016 by josh 554

2-6

WOD 1: Choose ONE of 3 different 5 minute AMRAPS (Posted on the whiteboard) WOD 2: Partner WOD 12 minute time cap 40 elevated pushups/30 hspu 100 mountain climbers 40 double kb squats/50 pistols 800m row In remaining time as many chest to...

Feb 4, 2016 by josh 637

2-5

5 min AMRAP Burpee over the bar 5 min rest 4 min AMRAP 10m shuttle 4 min rest 3 min AMRAP Power Cleans 135/95 3 min rest 2 min AMRAP Wallballs 20/14 2 min rest 1 min AMRAP Pullups

Feb 3, 2016 by josh 590

2-4

3 giant sets15 pushups 10 bent over rows WOD: “Tabata these” Toes to bar Double unders Cal row

Feb 2, 2016 by josh 537

2-3

SnatchBuild to a 2rm WOD Open WOD 12.2 10 minutes 30 snatches 75/45 30 snatches 135/75 30 snatches 165/100 210/120 as many snatches as possible If these loads are too heavy, scale to weights you can increase to.

Feb 1, 2016 by josh 563

“Karen”

TuesdayBack Squat: 3 @ 70% 3 @ 75% 3 @ 80% 3 rm WOD: “Karen” 150 wallball shots for time

Jan 31, 2016 by josh 762

2-1

Build to your heaviest set of 2 cleans + 1 jerk WOD 4 rds 15 box jumps 15 hang power clean 95/65 15 shoulder to overhead 95/65 Rest 1 minute between rounds Congrats to these athletes who competed at SuperWOD Sunday!

Jan 29, 2016 by josh 591

1-30

From the superwod Sunday throwdown With a partner A. 12 min AMRAP 30 wallballs 30 cal row 30 burpee ( if competing sunday complete the following movement:30 burpee db snatch) 30 deadlift 135/95 B. 10 minute mystery WOD

Jan 28, 2016 by josh 613

1-29

3 x 14 steps Front rack walking lunge (as heavy as possible) WOD 10 min EMOM 6 OHS 75/55 95/65 6 pullups If you can’t complete workload in 1 minute, treat wod as a 10 minute AMRAP!

Jan 27, 2016 by josh 615

1-28

Remember: NO 5am class. All other classes as normal! 5 sets of 2 push jerks + 1 split jerk (From rack) WOD: “Cindy” or “Mary” If you’ve never attempted Mary, give it a go!!!

Jan 26, 2016 by josh 653

1-27

Strength: Hang Cleans 5×3 heavy WOD “Hang on” 10 minute AMRAP: 15 ring pulls 15 kb swings 53/35 *dont scale up to pullups for this wod. If performed properly the ring pull is a tough movement even for high level athletes...

Jan 25, 2016 by josh 622

1-26

TuesdaySnatch 2@60% 2@65% 3×1@70% 3×1@75% WOD All Out!! 2 min double unders 2 min rest 2 min pushups (toes on 45) 2 min rest 2 min squats Comp: HSPU & pistols

Jan 24, 2016 by josh 628

“Rahoi”

Pause front squats5x3 ahap. (2-3second pause in bottom) WOD: “Rahoi” 12 minutes 12 box jumps 24/20 6 thrusters 95/65 6 bar facing burpees

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