Slam It Home
Pre WOD Strict press 4 x 8 Strict chin ups 4 x 10 WOD 6 rounds for total reps 1 minute push press 135/85 1 minute slammers 30/20 Post WOD 75 heel 2 heel sit ups
Read moreDon’t Let Go
Pre WOD Take 20min to find a 2 rep thruster max. WOD For 8 minutes do as many thrusters as possible. Each time the bar touches the Floor there is a 5 burpee penalty. Your score equals total thrusters completed. Post WOD Plank holds
Read moreHang Snatch
Pre WOD Hang snatch 5 x 2 WOD 4 rounds for time of 300m row 15kb swings 53/35 10 pull ups Post WOD I don’t have a clue
Read moreClean and Jerk
Pre WOD Jerk 3 x 5 WOD Clean and jerk 135/95 10,8,6,4,2 Box jumps 2,4,6,8,10 Post WOD To be determined
Read moreThrow Drown With Farmington
All crossfit Ofallon members are invited to join us at 9am to workout and compete against Parkland crossfit . Like all other crossfit workouts, scaling the workout will be allowed and encouraged .The main purpose of the event is to have fun and...
Read morePartner Reggata
PreWOD Work on a 1 rep max for bench press. Then max rep at 75% of determined wt. WOD Partner row each partner must complete the following calorie row 50-40-30-20-10 PostWOD To be determined
Read moreThe Two Minute Warning
PreWOD 6 sets of 1 strict press and 2 push presses at 90-95% of strict WOD Maximum test: 2 min wall ball 2 min push up 2 min sit up 2 min kb swings 70,53,35,25 Post WOD Mystery
Read moreClean and Jerk
Pre WOD Clean and jerk 2-2-2-2-2 WOD 1000m row 50 power cleans 95/65 30 Burpees Post WOD To be determined Happy Birthday Sweetheart
Read moreFeeling Chipper
Pre WOD Back squat 5-3-1 WOD 100 sit ups 80 squats 60 push ups 40 box jumps 24/20 20 pull ups Post WOD TGUs 4 x 3 for each arm
Read moreBurpee Box Jumps
Pre WOD Pull ups 4 x max. effort sit ups 4 x 25 WOD 3 rounds for time of 400m run 15 burpee box jumps 10 toes 2 bar Post WOD To be determined
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