WOD – Page 113 – CrossFit O'Fallon

Jan 6, 2020 by josh 460

1-7

Clean and jerks – Build to a heavy single WOD 3 Rounds, Max reps of: 1 min Box Jump Overs, 24/20 1 min TTB 1 min Ground to overhead 135/95 1 min Rest

Jan 5, 2020 by josh 424

Back squat 5 sets of: 1 (5 second descent) + 2 regular WOD Complete as many reps as possible in 12 minutes of: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups, 9 squats Etc.

Jan 3, 2020 by josh 466

1-4

Teams of 2 or 3 100 cal assault bike 90 sit-ups 80 shoulder to overhead 95/65 70 hang power cleans 95/65 60 burpees 50 cal row 40 HSPUs 30 front rack lunges 95/65 20 pull-ups 10 squat snatch 95/65 *30 minute time cap

Jan 2, 2020 by josh 476

1-3

Work 15 min on: 3 position clean & jerk Hip, knee, floor WOD 1000m row 30 cleans 115/80 30 toes to bar

Jan 1, 2020 by josh 434

1-2

Power snatch 3-3-3-3-3 WOD “20/20″ AMRAP 20 20 Step-ups 24/20 20 DB Snatch 50/35 20 HR Push-ups

Jan 1, 2020 by josh 413

1-1

Happy New Year!!! Open gym from 9-12 today!

Dec 30, 2019 by josh 430

12-31

Strict press 5-5-5-5 WOD 10 min Even 15 kb swings 53/35 Odd max effort burpees *score is total burpees

Dec 29, 2019 by josh 478

12-30

Holiday week hours Monday – regular Tuesday – 5,6,7,8,9am only Wednesday – open gym 9-noon Thursday – regular hours Front Squat 5-5-3-3-3-1-1-1 WOD “Fran” 21-15-9 Thrusters 95/65 Pull-ups

Dec 27, 2019 by josh 480

12-28

Happy 40th Birthday Jon! “Partner Chief” 5 rounds 4 minute amrap: 3 power cleans 135/95 6 pushups 9 air squats Rest 1 minute between amraps *alternate each round full round with your partner. After party: 40 burpees

Dec 26, 2019 by josh 433

12-27

Strength 1 push jerk + 1 split jerk WOD 2 min pull-ups 2 min rest 2 min burpees 2 min rest 2 min burpee pull-ups 2 min rest 2 min cal bike or row

Dec 25, 2019 by josh 455

12-26

Reminder: the hours for 12/26 are: 7,8,&9am Snatch 5×2 WOD Run 400m 21 OHS 95/65rx, 135/95E Run 400m 15 power snatches 95/65rx, 135/95E Run 400m 9 squat snatches 95/65rx, 135/95

Dec 23, 2019 by josh 419

“12 Days of Christmas”

12 days of Christmas” Class times: 7, 8, & 9am today! “12 days of Christmas” 1 hspu 2 lateral bar hops 3 hand release push-ups 4 push press 95/65 5 SDHP 95/65 6 burpees 7 pull-ups 8 thrusters 95/65 9 toes 2 bar 10 kb swings 11 box jumps 12...

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