mark – Page 4 – CrossFit O'Fallon

Mar 24, 2013 by mark 727

No Monday morning Classes

Because of the large snow accumulation , there will be no morning classes on Monday . Normal class hours will resume on Monday afternoon with the 4pm class . Sorry for any problems this might cause but Josh and I thought for the safety of...

Mar 22, 2013 by mark 995

HSPU

Pre-WOD Work on HSPUs WOD 7 rounds for time of: 7 push press 135/95 7 push-ups 7 Burpees Post-WOD 3 x 10 supinated ring pulls

Mar 21, 2013 by mark 675

13.3

Pre-WOD Deadlifts 3 x 10 @ 70% WOD CrossFit Games Workout 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 lb @ 10″/14lb @ 9″ 90 Double-unders 30 Muscle-ups

Mar 20, 2013 by mark 751

Snatch Balance

Pre-WOD Snatch balance 5 x 2 WOD For 16 minutes : Even minutes : complete as many snatches 95/65 as possible Odd minutes : complete 15 heel to heel sit-ups . Score equals total snatches

Mar 19, 2013 by mark 918

Thrusters

Pre-WOD Take 20 minutes to find a 2 Rep max for thrusters WOD AMRAP in 12 minutes of: 10 hand-release push-ups 10 front squats 10 T2B Post-WOD To be determined

Mar 18, 2013 by mark 739

1K

Pre-WOD Strict press 4 x 5 WOD 1K row 50 KB swings 53/35 30 Burpees Post-WOD 100 sit-ups

Mar 17, 2013 by mark 759

EMOM

Pre-WOD EMOM for 10 minutes do 1 squat clean + 1 hang squat clean AHAP WOD For time: 15-12-9-6-3 Power cleans 135/95 Pull-ups Post-WOD Tabata DUs Great job Mendy on your 344 reps for 13.2. Keep up the great work !

Mar 16, 2013 by mark 650

Partner WOD Saturday

Pre-WOD TGUs 15 each arm AHAP WOD With a partner complete the following: 100 KB ground to overhead 53/35 80 KB goblet squats 53/35 60 push-ups 40 pull-ups 20 Burpees Cash out : 800 meter row Partners should split the reps as needed with only one...

Mar 15, 2013 by mark 699

13.2

Pre-WOD Back squat 5-5-3-1 WOD 2013 CrossFit Games Open WOD 13.2 AMRAP in 10 minutes: 5 shoulder-to-overhead (115lb/75lb) 10 deadlift (115lb/75lb) 15 box jump (24in/20in)

Mar 14, 2013 by mark 726

AMRAP

Pre-WOD EMOM for 10 minutes do 2 power or squat snatch WOD AMRAP for 12 minutes of: 10 hang snatch 75/55 30 DUs Post-WOD To be determined

Mar 13, 2013 by mark 657

Balls To The Wall

Pre-WOD HSPU 4 x 5 WOD For time: 10 Deadlifts (225/155 lbs) 20 Chest 2 Bar Pull-Ups 40 Wall Ball 8 Deadlifts 16 Chest 2 Bar Pull-Ups 32 Wall Ball 6 Deadlifts 12 Chest 2 Bar Pull-Ups 24 Wall Ball 4 Deadlifts 8 Chest 2 Bar Pull-Ups 16 Wall Ball 2...

Mar 12, 2013 by mark 677

KB

Pre-WOD 4 x 3 push press 4 x 2 split jerks WOD 100 KB swings 53/35 ** every minute on the minute do 10 hand release push ups until the 100 kb swings are complete Post WOD To be determined

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