WOD – Page 152 – CrossFit O'Fallon

Jul 8, 2018 by Mendy Finley 602

7-9

6×3 pause back squats *3 second pause in bottom WOD 21 thrusters 95/65 400m run 15 thrusters 95/65 400m run 9 thrusters 95/65 400m run

Jul 6, 2018 by Mendy Finley 689

“Mountain Expedition” In teams of 3: Lift 15,000# from ground to overhead (Snatch or Clean & Jerk) Box Jump 3200″ One athlete will work at a time, choose a weight to cycle and an appropriate box jump height. If a team chooses 95lbs, then they...

Jul 5, 2018 by Mendy Finley 738

“Dallas 5”

“Dallas 5” 5 minutes: Burpees Rest 1 min 5 minutes: 7 deadlifts, 155/105 7 box jumps, 24/20 Rest 1 min 5 minutes: TGU 50/35 db Rest 1 min 5 minutes: 7 snatches, 75/55 7 push-ups Rest 1 min 5 minutes: Cal. Row Complete as many reps as...

Jul 4, 2018 by Mendy Finley 674

7-5

3 pos snatch WOD 4 rounds 15 kb swings 53/35 25 DUs

Jul 3, 2018 by Mendy Finley 705

“Laredo”

8&9am classes only today! Happy 4th of July! “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters

Jul 2, 2018 by Mendy Finley 700

7-3

Wednesday hours 8&9am!! Tuesday Back squat 4×6 WOD 9 min amrap 5 thrusters 95/65rx, 115/75E 10 burpees

Jul 1, 2018 by Mendy Finley 790

7-2

3 position clean and jerk (Ground, knee, hip) 5 sets WOD 15 min amrap 5 HSPU 7 C2B Pull ups 10 1-alt DB or kb Snatch 50/35 or 53/35kb

Jun 30, 2018 by Mendy Finley 849

“1776”

“1776” 3 person team WOD”1776″ KB swings 53/35 Box Jumps 24/30 Air squats Push-ups Burpees Pull-ups *goal is to complete 1776 reps total of the above movements. Cycle through the movements in order, One athlete works at a time, each athlete...

Jun 28, 2018 by Mendy Finley 740

“Wittman”

Hero wod Wittman 7 Rounds For Time 15 Kettlebell Swings (1.5/1 pood) 15 Power Cleans (95/65 lb) 15 Box Jumps (24/20 in) U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade...

Jun 27, 2018 by Mendy Finley 656

6-28

Strength Strict Press 10-8-6-4-2 WOD: 9 min amrap 9 Push Press 95/65 9 burpee toes to bar

Jun 26, 2018 by Mendy Finley 824

6-27

Snatch 6×1 @85% or more of your 1rm Tabata OHS 95/65 Rest 4 minutes 10m shuttle sprints *every 10m run counts as a rep

Jun 25, 2018 by Mendy Finley 673

6-26

Clean and jerk 6×1 @85% or more of your 1rm WOD 10-8-6-4-2 Power Cleans 185/125 2-4-6-8-10: strict HSPU

May
M	T	W	T	F	S	S
		1	2	3	4	5
6	7	8	9	10	11	12
13	14	15	16	17	18	19
20	21	22	23	24	25	26
27	28	29	30	31