WOD – Page 104 – CrossFit O'Fallon

May 12, 2020 by josh 781

5-13

“Work it Wednesday”On a 25 min running clock7 min amrap25 DUs50’ bearcrawl7 min amrap10 squat jumps:30 Plank hold7 min amrap10 kb swings 53/355 burpees4 min amrapCals on bike or rower Work it Wednesday” – at homeOn a 25 min running clock7...

May 11, 2020 by josh 616

5-12

Take 20 minutes to build to a heavy snatch for the day WOD8 minHang Power snatches 95/652-4-6-8-10-12-14-16-…*after each set of snatches complete 5 HSPUs At home8 minOdd object hang to overhead2-4-6-8-10-13-14-16-…*after each set of hang to...

May 10, 2020 by josh 757

5-11

Back Squat3-3-3-3-3 4 rds400 m run10 front squats 95/6515 pushups Elite: 135/95 At-home: 4 rds400 m run10 odd-object squats15 pushups

May 8, 2020 by josh 660

5-9

WOD3 rds1 min – thruster 95/651 min – sit-ups1 min – hang power cleans 95/651 min – pushups1 min – jumping lunges1 min – rest After PartyTabata – bicep curls At-Home WOD: WOD3 rds1 min – odd object...

May 7, 2020 by josh 425

5-8

Strict press5-5-5-5 WOD21-15-9Ground to overhead 115/80BurpeesChest to bar pull-ups *20 minute time capElite bar muscle ups CFO at-home WOD21-15-9Odd object ground to overheadBurpeesOdd object rows

May 6, 2020 by josh 362

5-7

ThursdayEOMOM for 102 hang snatches + 1 snatch from floor*start on 0:00 and finish on 10:00 WODChoose 2 of the following you may do the same thing twice if you want. Rest 5 minutes between. Score will be total time including rest Bike 65...

May 5, 2020 by josh 452

5-6

“Work it Wednesday” On a running clockMin: 0-8 AMRAP:100 m sprint10 kb swings 53/355 box jumps 24/20:30 plank (accumulate)Min 8-16 AMRAP:10 cal row or 10 cal bike10 goblet squats 53/355 push-ups:30 flutter kicks (accumulate)Min 16-24 AMRAP:25...

May 4, 2020 by josh 558

5-5

Tuesday20 min to build to a heavy clean and jerk WOD12 min AMRAP7 Deadlifts7 Hang power cleans7 Shoulder to overhead *use 70% of today’s heavy clean and jerk At-home WOD:20 min amrapWith an odd object7 Deadlifts7 Hang power cleans7 Shoulder to...

May 3, 2020 by josh 690

5-4

Back Squat5-5-5-5-5Climbing sets WOD8 min AMRAPFront squats RX 95/65 Elite 135/95*at the top of each minute and at the start of the WOD complete 10 pushups. Score is total front squats “At-home version”Odd object goblet squat WOD8 min AMRAPOdd...

May 1, 2020 by josh 409

5-2

4 rounds: 400m Run 9 burpees 21 air squats

Apr 30, 2020 by josh 426

5-1

Join us at 8am and 4pm virtually! https://meet.google.com/car-pooh-eqp Join Coach Jeff at 6pm virtually! https://meet.google.com/car-pooh-eqp For Time:50 Odd Object Squat Cleans50 Over and Back Dumbbell Hops50 Hand Release Push-ups50 Over and...

Apr 29, 2020 by josh 355

4-30

Active Recovery! Take 30-60 minutes to walk or run outside! Upper Body: Puppy Pose: 1 Minute Shoulder to Floor: 1 Minute Wrist Stretches: 1 Minute Lower Body: Couch Stretch: 2 Minutes Each Side Pigeon Pose: 2 Minutes Each Side Butterfly: 90...