mark – Page 11 – CrossFit O'Fallon

Dec 17, 2012 by mark 880

21-15-9

PreWOD Hang squat clean 4 x 2 WOD Cash In: 50 kb swings 53/35 21-15-9 Hand release push ups Front squats 115/75 Post WOD Coach’s delight

Dec 15, 2012 by mark 632

PreWOD TGU’s 5 x 3 each arm AHAP WOD Partner WOD AMRAP for 20 min of: 250 meter row 15 kb ground to overhead 53/35 10 box jumps Only one partner works at a time Post WOD Work on a goat Fungal Chrismas Tree

Dec 14, 2012 by mark 564

Deads

PreWOD Deadlifts 3 x 5 WOD 5 rounds for time of: 5 power cleans 135/95 10 lateral bar hops 5 push press 135/95 10 pull ups Post WOD Bar holds

Dec 13, 2012 by mark 642

1000 meter row

Pre WOD Split jerks 5 x 3 WOD Cash in: 1000 meter row 25-20-15-10-5 Jumping squats Plyo Pushups Post WOD Hypoxia Kb swings ( russian ) 53/35

Dec 12, 2012 by mark 424

12

PreWOD Back Squats 3 x 3 WOD AMRAP for 12 min of: 12 front squats 115/75 12 pull ups 12 Burpees Post WOD Tabata sit ups , hold in crunch position. John, Josh , Mendy and Sofie withJosh Bridges The 2nd fittest man in the world 2011

Dec 11, 2012 by mark 733

Hang Power Cleans

PreWOD EMOM for 15 min do 2 hang cleans at 70%-75% of 1 RM WOD AMRAP for 10 min of: 10 power cleans 95/65 30 Du’s PostWOD ?????

Dec 10, 2012 by mark 837

Strict Press

PreWOD 3 x 3 strict press WOD 3 rounds for time of: 400 meter row 15 toes to bar 20 power/muscle/squat snatch RX 75/55, RX++ 95/65 Post WOD Tabata Slammers 10/20/30/40/50

Dec 8, 2012 by mark 695

Joe

WOD “Joe” 10 Thrusters 95/65 10 Bar Facing Burpees 10 Pullups 57 Double Unders 10 Rounds This is the blog entry for Crossfit Toledo (Intensity Firness) of Toledo , Ohio on Saturday November 24th 2012. During the early hours of Monday, November...

Dec 7, 2012 by mark 620

Ladder

PreWOD Strength: Press complex, 4 sets 3 Push Press + 2 Push Jerk + 1 Split Jerk 3 min rest in between sets Work up to heaviest load possible WOD 10 Minute Ladder: 1 Push Press 115/75 1 Pullup 2 Push Press 2 Pullups 3 Push Press 3 Pullups etc…...

Dec 6, 2012 by mark 714

Kitchen Sink Included

PreWOD Back squat 3 x 5 WOD 0-1 min 60 squats 1-2 min 30 pushups 2-3 min 25 DUs 3-4 min 25 sit ups 4-5 min 40 Mt. Climbers 5-6 min 20 pistols (alt legs) 6-7 min 30 wallballs 20/14 7-8 min 15 Kb swings 53/35 8-9 min 20 T2B 9-10 min 10 ring dips...

Dec 5, 2012 by mark 614

Count Down

PreWOD Hang snatch 5 x 5 AHAP WOD 10-9-8-7-6-5-4-3-2-1 Ground to overhead(115/65) Burpee box jumps (24/20) PostWOD L-Sits 5 x 30 sec holds

Dec 4, 2012 by mark 1143

5 min AMRAP’s

PreWOD Strict Press 3 x 5 WOD AMRAP in 5 min of: 7 KB swings 53/35 7 SDHP 53/35 Rest 2 min AMRAP in 5 min of: 5 pullups 10 DUs Post WOD Tabata pushups

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