WOD – Page 118 – CrossFit O'Fallon

Nov 10, 2019 by josh 419

11-11

Honoring Veterans Day Build to a heavy Power clean & jerk WOD “Armistice” AMRAP in 11 minutes 11 Power Cleans (135/95 lb) 11 Burpees Over the Bar 19 Deadlifts (135/95 lb) 18 Pull-Ups

Nov 8, 2019 by josh 407

Teams of 2 or 3 21 minutes 100 Push-ups 100 Power Cleans 115/80 75 Shoulder to overhead 115/80 75 TTB 50 burpees 50 box overs 24/20 **get as far as possible with your team. If you complete all reps before 21 minutes, this WOD becomes an amrap!

Nov 7, 2019 by josh 408

20.5

20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 Time cap: 20 min.

Nov 6, 2019 by josh 434

11-7

Strength Spend 20 min building to your heaviest complex of: 1 power clean + 3 strict presses WOD Row 1000m 50 ball slams 30/20 25 hspu’s Elite: strict hspu’s

Nov 5, 2019 by josh 396

11-6

Tabatas 10yd shuttle runs -rest 2 min KB swings -rest 2 min Assault bike cals -rest 2 min Sit-ups

Nov 4, 2019 by josh 488

11-5

Front squats 3-3-3-3-3 climbing WOD 7 minutes Rx: Max pull-ups Elite: Max C2B Pullups *at the top of each minute complete 7 front squats. Use 55% of today’s heaviest set of 3.

Nov 3, 2019 by josh 430

11-4

Find a heavy snatch for the day WOD 30 OHS, 30 TTB 20 Power Snatch, 20 TTB 10 Squat Snatch, 10 TTB RX 95/65 E 115/80

Nov 1, 2019 by josh 471

11-2

Teams of 2 or 3 3 rounds 50 Wallballs 20/14 40 KB swings 53/35rx 70/53E 30 Pull-ups rx, C2B E 40 alt db snatches 50/35 50 cal row or bike

Oct 31, 2019 by josh 423

20.4

OPEN 20.4 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10 clean and jerks, 145 | 225 lb. 30 single-leg squats 5 clean and...

Oct 30, 2019 by josh 420

“Iron Patriot”

**6pm class will be open gym only** Happy Halloween!! Strength: Clean + hang clean + front squat + jerk WOD “Iron Patriot” 50 strict press 95/65 Each break, stop and do 25 sit ups Break= anytime the bar stops moving more than 2 seconds.

Oct 29, 2019 by josh 440

“CFO Halloween Chipper”

**6pm class on Halloween, October 31st will be open gym!** “CFO Halloween chipper” 31 kb swings 53/35 31 hollow rocks 31 power cleans 95/65 31 burpees 31 wallballs 20/14 31 shoulder to overhead 95/65 31 hand release push-ups 31 DU’s...

Oct 28, 2019 by josh 430

10-29

Work 20 min on: Snatch Deadlift + High Hang Snatch + Snatch Balance + Snatch – work to a moderate weight that you can still move fast and with total confidence. WOD 3 rds 1 min ground to overhead 95/65 1 min rest 1 min bike cals 1 min...

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