WOD – Page 170 – CrossFit O'Fallon

Oct 24, 2017 by josh 822

10-25

Deadlift3x3 Partner WOD: 20 min amrap 15 Pull ups 20 KBS, 53/35 25 Wall Balls 20/14

Oct 23, 2017 by josh 896

10-24

Snatches build to a heavy TnG set of 5 WOD 8 min: Power snatches 115/80 3-6-9-12-15-18-… *after each set of snatches complete 24DUs

Oct 22, 2017 by josh 816

10-23

Back squat 7×2 WOD: For time: 21 Thrusters, 95/65rx 800m Run 15 Thrusters 95/65rx 400m Run 9 Thrusters, 95/65rx 200m Run

Oct 20, 2017 by josh 951

Partner hero WOD “Tommy Mac” 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lbs) 12 Burpees 12 Power Snatch (115/75 lbs) 12 Burpees 12 Push Jerks (115/75 lbs) 12 Burpees 12 Hang Squat Clean (115/75 lbs) 12 Burpees 12 Overhead Squat...

Oct 19, 2017 by josh 980

10-20

Work up to a heavy complex of:Hang clean w/ 3 sec pause in squat then 1 split jerk 15-12-9 Front squats Jerks Elite 165/115, RX 135/95

Oct 18, 2017 by josh 837

10-19

Push/pull 5 giant sets of Max effort push-ups / max effort strict pull-ups or ring pulls *complete as many push-ups as possible, once you break go straight to pull-ups or ring pulls, then rest as needed before starting next set. WOD 15 min amrap...

Oct 17, 2017 by josh 824

10-18

Happy Birthday Jan! Take 15 minutes to warm up for and set up for today’s wod Main site chipper For time: 60 single-leg squats, alternating 50 wall-ball shots, 20/14 40 box jumps, 24/20 30 deadlifts, 185/125E, 155/105rx 20 power cleans...

Oct 16, 2017 by josh 856

10-17

Find a 1 rm strict press WOD: 10 min amrap 6 hspu 9 box jumps 24/20 12 kb swings 53/35

Oct 15, 2017 by josh 884

10-16

5 overhead pause squatsMore important to improve body position than to go super heavy WOD 15 min Running clock 0-3 Run 400 m In time remaining time as many ohs as possible 3-4 rest 4-7 Run 400m In remaining time as many pull-ups...

Oct 13, 2017 by josh 810

10-14

Partner WOD50 cal row 50 hang cleans 50 T2B 50 front squats 50 cal row Rx 95/65. Elite 135/95

Oct 12, 2017 by josh 810

10-13

Deadlift5-5-5-5 WOD 21-15-9 Deadlift 185/125rx. 225/155E Hand release push-ups Box jumps 24/20

Oct 11, 2017 by josh 841

“Nicole”

StrengthTurkish Get up 10 ea. arm WOD: AMRAP in 20 minutes 400 Meter Run Max Pull-Ups Score is total of unbroken Pull-Ups completed in all rounds.

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