WOD – Page 180 – CrossFit O'Fallon

Jun 6, 2017 by josh 837

6-7

20 minutes snatch work, increase load only if technique is great! WOD Tabata Sdhp 95/65 Rest 4 min Tabata DUs

Jun 5, 2017 by josh 685

6-6

Push Press3-3-3-3-3 WOD 800m run 10 hspu 400m run 20 hspu 200m run 30 hspu

Jun 4, 2017 by josh 733

6-5

Back squat 3×5 *warm up to a challenging, and use the same weight for all 3 sets. WOD 3 rft 20 wallballs 12 power cleans 155/105 8 burpee pullups

Jun 2, 2017 by josh 674

6-3

Partner WOD 3 rounds 800m run 40 wallballs 20/14 40 kb swings 53/35 one partner works while one rests. Runs are broke into 200m increments, movements will be broken into sets of 10.

Jun 1, 2017 by josh 667

Friday Skill 5×10 supinated ring pulls Or 30 strict or weighted strict pull-ups Or 30 muscle ups If you can not yet complete muscle ups after your pullups work on: Ring stabilization, transitions, dips, WOD 21-15-9 Deadlifts 275/185 Box...

May 31, 2017 by josh 698

6-1

Power Clean and jerk 15 min to Build to a heavy single Rest 5 min 4 rounds 1 min max clean and jerks @ 65% of today’s heavy single 1 min rest Score is weight used and total reps

May 30, 2017 by josh 851

5-31

3rm OHS – from the floor WOD 30-20-10 Hang power snatch 95/65 Burpee over the bar OHS

May 29, 2017 by josh 2195

Incredible Hulk

Incredible Hulk” 20 min amrap 5 deads 5 hang power cleans 5 front squats 5 push press 5 back squats Rx 115/75 Post WOD: Work on a weakness

May 28, 2017 by josh 694

Murph!

classes 8 & 9:15 tomorrow!

May 26, 2017 by josh 677

5-27

When Randy meets Karen partner WOD 5 rounds 15 Power Snatch 75/? 30 Wallballs 20/14 Divide reps any way! Team CFO goes at 9:30 and 11:05! Thanks for all the texts and support!! We love you all!! games.crossfit.com

May 25, 2017 by josh 833

5-26

Snatch or power snatch 2-2-2-2 WOD 2rft 30 wallballs 20/14 25 c2b pullups 20 db or kb snatches 53/35

May 24, 2017 by josh 731

5-25

Back squat 5×3 use the same weight for all 5 sets WOD 10 min Even 15 squat jumps Odd max kb swings 53/35