mark – CrossFit O'Fallon

May 4, 2013 by mark 628

Time To Get Dirty

Pre-WOD Max effort 500 meter row WOD Filty Fifty For time: 50 Box jump, 24’/20′ 50 Jumping pull-ups 50 Kettlebell swings, 53/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots...

May 3, 2013 by mark 762

2 AMRAPs

Pre-WOD EMOM for 8 minutes of: 3 hang cleans AHAP WOD a) AMRAP for 6 minutes of: 5 OHS 95/65 20 DUs Rest 2 min, then : b) AMRAP for 4 minutes of: Bar facing Burpees Post-WOD Tabata sit-ups

May 2, 2013 by mark 628

10

Pre-WOD 3 x 10 strict pull-ups 3 x 10 ring dips WOD 10 rounds for time of : 15 Deadlifts 135/95 15 push-ups

May 1, 2013 by mark 643

Hump Day

Pre-WOD Tempo front squat 5 x 3 WOD 4 rounds for total reps of: 1 minute Wallball 20/14 1 minute KB swings 53/35 1 minute rest Post-WOD Sled work

Apr 30, 2013 by mark 624

Snatch

Pre-WOD Snatch 5 x 3 WOD 7 rounds for time of : 5 Burpees 7 power snatches 9 knees to elbows Post WOD To be determined

Apr 29, 2013 by mark 635

4 Rounds for Time

Pre-WOD Strict press 1-1-1-1-1 Push press 3-3-3-3 WOD 4 rounds for time of: 15 push press 95/65 10 pull-ups 400 meter run

Apr 27, 2013 by mark 738

3 x 5

Pre-WOD EMOM for 10 minutes do 4 Deadlifts at 80% WOD AMRAP for 5 minutes of: Deadlifts 225/155 10 box jumps 24’/20′ 6 pull-ups 12 Kb swings 53/35 Rest for two minutes . Complete a total of 3 rounds . After rest, pick up where you...

Apr 26, 2013 by mark 616

Death by Power Cleans

Pre-WOD 500 meter row ( sprint ) Then maximum handstand hold. Rest 2 to 3 minutes , then repeat . WOD Death by power cleans 135/95*** Minute one do 1 power clean Minute two do 2 power cleans Minute three do 3 power cleans Etc.,etc.,etc…...

Apr 25, 2013 by mark 674

Grab a Plate

Pre-WOD Back squat 5 x 3 WOD AMRAP for 12 minutes of: 20 weighted lunges 45/25 10 plyo-push-ups 5 burpee to plate jump

Apr 24, 2013 by mark 663

21-15-9

Pre-WOD Take 10 minutes to work on the 2 position snatch. Then snatch 4 x 3 WOD For time: 1000 meter row 21-15-9 OHS 95/65 Hand release push-ups

Apr 23, 2013 by mark 868

4 x 3

Pre-WOD Strict press 5 x 3 WOD AMRAP for 3 minutes of: 6 push press 115/75 8 pull-ups Rest 1 minute Then repeat above AMRAP x 3 Post-WOD 3 x 8 bent row AHAP

Apr 22, 2013 by mark 590

Cluster F***

Pre-WOD EMOM for 8 minutes do 3 hang squat cleans AHAP WOD 30-20-10 Clusters 95/65 Broad jump Heel to heel sit-ups