mark – Page 2 – CrossFit O'Fallon

Apr 20, 2013 by mark 684

Planks With a Partner

Pre-WOD 3 x 5 TGUs each arm AHAP WOD One partner working at a time. While you are waiting for your partner to finish their work, you must hold a plank. Break up the reps evenly. 100 Mountain climbers 20 Burpees 40 Wall Balls (20,14) 50 Box Jumps...

Apr 19, 2013 by mark 799

Nancy-ish

Pre-WOD Strict press 2 x 5 warm up 3 x 5 70%, 80%,90% WOD 5 rounds for time of: 50 DUs 15 OHS 95/65 Post WOD To be determined 3D elevator painting

Apr 18, 2013 by mark 688

HSPU

Pre-WOD Take 20 minutes to work on a power snatch or squat snatch WOD 5 rounds for time of : 8 HSPU 20 split jumps 8 pull-ups

Apr 17, 2013 by mark 646

Tabata This

Pre-WOD Deadlift 3 x 5 WOD Tabatas: 20 seconds of work with 10 seconds of rest for 8 rounds. Score equals total reps per tabata . A) Kb ground to overhead 53/35 B) Wallball 20/14 C) calorie row Post-WOD Planks

Apr 16, 2013 by mark 690

CJ

Pre-WOD Take 20 minutes to find a 1 rep clean and jerk WOD AMRAP for 14 minutes of: 7 hang cleans 10 lateral bar over Burpees

Apr 15, 2013 by mark 634

Buy-In

Pre-WOD Back squat 1-20-1-10 WOD 8 min ladder Buy-In: 800 meter run 1 pull-up 1 jump squat 2 pull-ups 2 jump squats 3 pull-ups 3 jump squats Etc.,etc….

Apr 13, 2013 by mark 673

4 x 4

Push Press Establish 3 RM AMRAP in 4 minutes: 9 Push press (65#/95#) 12 KB Swings (35#/53#) 12 Toes-2-bar 9 Hang power cleans Rest 1 minute. Complete a total of 4 rounds. Start at push press each round. Post-WOD Mobility

Apr 12, 2013 by mark 660

DLAB

Pre-WOD Take 15 minutes to find a 2 rep touch and go Deadlift max. WOD 21-15-9-15-21 Deadlift 155/105 Athletic Burpees Post-WOD To be determined

Apr 11, 2013 by mark 712

Snatching To Cindy

Pre-WOD Snatch 5 x 3 WOD AMRAP for 12 minutes of: 5 hang power snatches 95/65 5 pull-ups 10 push-ups 15 air squats 5 pull-ups 10 push-ups 15 air squats Post-WOD ???

Apr 10, 2013 by mark 665

One Minute at a Time

Pre-WOD Take 15 minutes to establish a 1 rep max for a back squat WOD 4 rounds for total reps of : 1 minute Wall ball 1 minute plank holds 1 minute double unders 1 minute rest

Apr 9, 2013 by mark 610

Helen

Pre-WOD EMOM for 10 minutes do three lifts . WOD “Helen” 3 Rounds for time: 400m Run 21 Kettlebell Swings (55/35) 12 Pull ups Post-WOD To be determined

Apr 8, 2013 by mark 1089

AFW

Pre-WOD Strict Press 5 x 3 Air Force WOD 20 Thrusters 95/65 20 Sumo Deadlift High Pull 95/65 20 Push jerks 95/65 20 Overhead squats 95/65 20 Front Squats 95/65 On the minute, every minute, you must complete 4 burpees before continuing to complete...

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