mark – Page 3 – CrossFit O'Fallon

Apr 6, 2013 by mark 799

Sledding

Pre-WOD 3 x 25m sled push AHAP 3 x 25m sled pull AHAP WOD 3 rounds for time of: 10 HSPU 20 slammers 600m run Post WOD To be determined Remember tomorrow starting at 10am there is a hero WOD at are sister box ,Chesterfield Crossfit , in honor of...

Apr 5, 2013 by mark 591

Open WOD 13.5

Pre-WOD Front squats WOD Workout 13.5 4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar Pull-ups *4 minute bonus for every 90 reps (3 rounds) completed. Post-WOD To be determined

Apr 4, 2013 by mark 900

C2W

Pre-WOD EMOM for 10 minutes do 3 power snatches or squat snatches WOD 3 rounds 10 Wall Climbs (C2W) 10 T2B 20 Box Jumps 24/20 (Open standard) Post WOD To be determined

Apr 3, 2013 by mark 691

Tempo Back Squat

Pre-WOD Tempo back squat 5 x 3 WOD AMRAP for 12 minutes of: 4 shoulder press 75/55 8 sumo Deadlift high pull 75/55 12 front squats 75/55 Post-WOD To be determined

Apr 2, 2013 by mark 597

Keep it Clean

Pre-WOD EMOM for 8 minutes complete 1 power clean + 1 hang squat clean WOD 7 rounds for time of : 15 power cleans 95/65 10 Burpees Post-WOD To be determined

Apr 1, 2013 by mark 691

Hope For Kenya

Pre-WOD Take 15 minutes to work on a 2 rep maximum for Deadlifts WOD Hope For Kenya Complete as many rounds and reps as possible in 12 minutes of: 50 Squats 30 Push-ups 15 Pull-ups Post-WOD Don’t know yet

Mar 30, 2013 by mark 583

Three Alarm Fire

Pre-WOD Take 10 minutes to work on handstand holds, handstand push ups . WOD “Three alarm fire!” A. 21-15-15-9 for time SDHP 55/75 H-R Push up B, 21-15-15-9 for time Row (Cals) Wall ball 20/14 C. 21-15-15-9 for time… Pull-ups Hang...

Mar 29, 2013 by mark 598

13.4

Pre-WOD Take 15 minutes to find a 2 rep max for the clean and jerk Workout 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135/95 pound Clean and jerk, 6 reps 6...

Mar 28, 2013 by mark 656

10-20-30

Pre-WOD Back squat 3 x 5 WOD 10-20-30 Walking lunges Front squat 95/65 Post-WOD Sit-ups

Mar 27, 2013 by mark 690

SP

Pre-WOD Strict press 4 x 5 WOD 21-15-9 Pull-ups Shoulder to overhead 115/75 Bar facing Burpees Post-WOD Josh’s delight Get excited folks , Crossfit kids start on April 1st!

Mar 26, 2013 by mark 607

Minute

Pre-WOD EMOM for ten minutes do 3 snatches AHAP. WOD 4 rounds for total reps of: 1 minute calorie row( 1 rep=1 cal ) 1 minute left arm db snatch?/? 1 minute DUs 1 minute right arm db snatch ?/? 1 minute rest Post -WOD To be determined

Mar 25, 2013 by mark 621

Is It Summer Yet!

Pre-WOD 5 x 3 1 1/4 Front squats WOD AMRAP for 10 minutes of: 30 air squats 20 KB swings 53/35 10 knees to elbows Post-WOD Remember because of the dangerous driving conditions, there will be no morning classes today .

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