WOD – Page 100 – CrossFit O'Fallon

Jul 8, 2020 by josh 434

7-9

Take 20 minutes to work snatch technique, if you are feeling good you may choose to build to a heavy single WOD1000 m row30 OHS 95/65

Jul 7, 2020 by josh 417

Work it Wednesday6 min amrapAccumulate :30 Handstand hold10 shoulder to overhead 95/65Rest 2 min6 min amrapAccumulate :30 Squat hold15 Wallballs 20/14Rest 2 min6 min amrapAccumulate :30 plank20 med ball sit-ups 20/14*ball touches floor behind...

Jul 6, 2020 by josh 579

7-7

Split jerk technique work Work for 20 minutes build to heavy single with great technique. WOD8 min:40 alt. kb hang snatch 53/35:20 rest:40 burpee to a 45lb plate:20 rest Elite: 70/53 kb hang snatch

Jul 5, 2020 by josh 425

7-6

5×3 pause front squat*3 second pause in the bottomWOD400m run10 clusters 95/65400m run10 clusters 115/80400m run10 clusters 135/95Masters 75/55, 95/65, 115/80Elite 135/95, 155/105, 185/125

Jul 3, 2020 by josh 509

“1776”

“1776”3 or 4 person team WOD KB swings 53/35Box Jumps 24/30KB shoulder to overhead 53/35Push-upsBurpeesToes to bar *goal is to complete 1776 reps total of the above movements. Cycle through the movements in order, One athlete works at a time...

Jul 2, 2020 by josh 445

“Hotshots 19”

No evening classes today! We will have regular Saturday classes. Happy 4th! “Hotshots 19” Six rounds for time of:30 Squats135/95 pound Power clean, 19 reps7 Strict Pull-upsRun 400 meters

Jul 1, 2020 by josh 463

7-2

SnatchTake 15 minutes and build to a heavy single. WOD5 roundsSingle are farmers carry 50’ right arm20 sit-upsSingle are farmers carry 50’ left arm15 pushups

Jun 30, 2020 by josh 403

7-1

4 max sets of strict HSPUs, HSPUs, handstand holds, or z presses WOD3 rounds1 minute pull-ups1 minute rest1 minute kb swings 53/351 minute rest1 minute air squats1 minute rest1 minute burpees1 minute rest Elite: replace pull-ups with muscle ups...

Jun 29, 2020 by josh 479

6-30

Box Jump3-3-3-3-3Build to a tall set of 3 box jumps WOD5 rounds for time of:12 hang power clean and jerks9 thrusters6 power snatches♀ 75 lb. ♂ 115 lb.

Jun 28, 2020 by josh 408

6-29

Tempo Deadlifts2-2-2TempoEccentric (descent): 7 secondsPause (bottom): 1 secondConcentric (ascend): 7 secondsPause (top): 1 second ThenDeadlift2-2-2 climbing WOD“Iron Patriot”50 strict press 95/65Each break, stop and do 25 sit ups

Jun 26, 2020 by josh 399

6-27

16 min amrap12 kb swings12 toes to bar12 ground to overhead 95/6512 bar facing burpees Rest 2 min 5 min AMRAP135/95 clean and jerk *you can scale the clean and jerk weight down or up!

Jun 25, 2020 by josh 432

6-26

OHS3×3 Hero WOD“Jenny”AMRAP in 20 minutes20 Overhead Squats (45/35 lb bar)20 Back Squats (45/35 lb bar)400 meter Run

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