WOD – Page 172 – CrossFit O'Fallon

Sep 27, 2017 by josh 824

9-28

Find your heaviest 2 rep touch and go clean or power clean WOD AMRAP 15: 6 HSPU 12 KBS, 70/53 200m Run

Sep 26, 2017 by josh 929

9-27

Strength: Pause back squats 6×2 WOD 2 min amrap: wallballs 20/14 2 min rest 1 min amrap: wallballs 1 min rest 1 min amrap: wallballs 1 min rest ….. WOD ends when you complete 150 wallballs

Sep 25, 2017 by josh 788

9-26

Tuesday Strict Press 5-5-5-3-3-3-1-1-1 WOD 5 rounds 6 push press 95/65rx, 135/95E 12 toes to bar Remember to get your CFO gear pre-ordered ASAP 🙂 Here’s the link...

Sep 24, 2017 by josh 744

MondaySnatch For 10 minutes Starting at 60% of your max, increase weight 5 to 10lbs every minute. If you miss a lift don’t increase the weight. WOD 2RFT: 12 OHS, 95/65 12 Burpees 9 Power Snatches, 95/65 9 Burpee Box Jumps, 20″ 6...

Sep 22, 2017 by josh 791

9-23

5 rds400 m run 40 wallball 40 box jumps Athletes run together but other reps divided anyway.

Sep 21, 2017 by josh 807

9-22

2rm touch and go snatch WOD: 10 minute AMRAP 1 Power Snatch 115/75 1 HSPU 2 Power Snatch 2 HSPU 3,3 4,4 etc…

Sep 20, 2017 by josh 712

9-21

StrengthPause front squat 6×1 Wodapalooza online individual qualifier WOD 1: 7 min amrap Squat clean to thruster 165/115 *the WZA elite weight for this wod was 225/155. **feel free to choose any weight that is challenging under or over the...

Sep 19, 2017 by josh 860

9-20

Turkish get ups 10 each arm WOD: 15 minutes as far as you can go 3 Bar muscle ups 10 kb swings 53/35 3 bar muscle ups 15 kb swings 3 bar muscle ups 20 kb swings 3 bar muscle ups ….. *you may scale the bar muscle ups with 6 c2b...

Sep 18, 2017 by josh 808

“Black and Blue”

6 sets: power clean + push jerk + split jerk WOD “Black and Blue” 5 rds 10 power cleans 135/95 10 burpees

Sep 17, 2017 by josh 793

9-18

Back Squat heavy singles6x1 use same weight for each rep WOD 12 min amrap 8 hang power snatches 95/65 8 thrusters 95/65 24 DUs

Sep 15, 2017 by josh 926

“Michelle”

“Michelle” 5 rds 400 m carry with 25/15 bumper 15 synchronized burpees on to plate 36 kb swings The run is with your partner, the kb swings may be divided anyway with partner. 6 years ago, Rick Rohne lost his wife to cancer. Today at...

Sep 14, 2017 by josh 767

13.2

15 minutes to build to your heaviest “Curtis P” WOD Open WOD 13.2 10 min amrap 5 shoulder to overhead 115/75 10 deadlifts 115/75 15 box jumps 24/20 *step ups are still rx for this wod. “Curtis P” Power clean left lunge...

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