WOD – Page 111 – CrossFit O'Fallon

Jan 27, 2020 by josh 453

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Back squats 5-5-5-5-5 (climbing) WOD 21-15-9 Burpees Knees to elbows *for Rx knees must actually touch elbows not the tricep’s. Save the date!!! February 22, 2020 6-10pm!CFO will be celebrating our 8 year anniversary!!!...

Jan 26, 2020 by josh 428

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Strength EOMOM 3 clean and jerks – climb in weight each round (5 rounds) WOD 3 rds: 21 wallballs 20/14 14 HSPUs 7 deadlifts 255/165 Make sure to get registered for our 8th CFO anniversary celebration! Here’s the link...

Jan 24, 2020 by josh 420

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Save the date!!! February 22, 2020 6-10pm!CFO will be celebrating our 8 year anniversary!!! https://events.r20.constantcontact.com/register/eventReg?oeidk=a07egvmldv198368604&oseq&c&ch Partner WOD 20 min 2-4-6-8-10-12-14-….. Cal...

Jan 23, 2020 by josh 477

“The Lyon”

“The Lyon” 5 rounds, each for time of: 165/115 . squat cleans, 7 reps 165/115shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds.

Jan 22, 2020 by josh 485

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Deadlifts 3-3-3-3-3 WOD 21-15-9 Box jumps 24/20 Lunges Sit-ups

Jan 21, 2020 by josh 665

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10 min to work on snatch balance WOD Chipper – RX 80 Air Squats 70 Shoulder taps 60 KBS (53/35) 50 Plate hops 40 Overhead Squats (95/65) 30 pushups 20 Ground to overhead (95/65) 10 Pull-ups -or- Chipper elite 80 Air Squats 70 Shoulder taps...

Jan 20, 2020 by josh 469

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EMOM – 10 min 2 clean and jerks – climbing WOD: 10 minutes: 3-6-9-12-15-18-…. Power Clean 135/95 Bar facing burpees

Jan 19, 2020 by josh 480

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Front Squat 5-5-5-5 20 min amrap 5 chest to bar pull-ups 10 pushups 15 wallballs 20/14

Jan 17, 2020 by josh 425

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20 minute partner AMRAP 20 thrusters 95/65 40 kB swing 53/35 20 Box jumps or step ups 24/20

Jan 16, 2020 by josh 619

“Hammer”

“Hammer” Five rounds, each for time, of: 135/95 Power clean, 5 reps 135/95 Front squat, 10 reps 135/95 Jerk, 5 reps 20 Pull-ups Rest 90 seconds

Jan 16, 2020 by josh 603

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OHS 5-4-3-2-1 WOD Tabata Double unders or plate hops Rest 2 min OHS 75/55 Rest 2 min Sit-ups Happy 40th Birthday Stephanie!!! We love ya!

Jan 14, 2020 by josh 460

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Strict Press 10-5-3-10-5-3 WOD 21-15-9-15-21 Wallballs 20/14 Deadlifts 155/105 Mountain climbers (L,R=1)

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