WOD – Page 183 – CrossFit O'Fallon

Apr 25, 2017 by josh 717

4-26

Deadlift 10-8-6-4-2 WOD 10 minutes Even: 30 du’s Odd: max effort kb swing 53/35

Apr 24, 2017 by josh 803

“Isabel”

Tuesday 3-3-3-3-3 OHS w/3 second hold in the bottom WOD “Isabel” *if you have a sub 3:00 Isabel, attempt this wod at 155/105

Apr 23, 2017 by josh 651

4-24

“Monday Fun Day!” Let’s start this week off with a Fun WOD!

Apr 21, 2017 by josh 662

4-22

Teams of 3, AMRAP 20: 12 Calorie Row 9 Power Snatches (75/55) 6 Toes-to-Bar *One athlete working at a time *Full round, then switch

Apr 20, 2017 by josh 668

4-21

DU practice 3 rounds 1 min work 1 min rest From the main site … For time 15 thrusters 135/95 21 sdhp 12 thrusters 15 sdhp 9 thrusters 9 sdhp

Apr 19, 2017 by josh 782

4-20

Strict Press 10-8-6-4-2 WOD 10 rounds 5 chest to bar pull-ups 10 push Press 75/55

Apr 18, 2017 by josh 827

4-19

5 climbing sets 3 position clean (hip, mid thigh, floor) WOD 11 minute amrap 10 box jumps 24/20 10 hang power cleans (use 75% from your heaviest set of the above complex) 10 hspu

Apr 17, 2017 by josh 647

4-18

Back squats 10-8-6-4-2. Climbing WOD Run 400 20 push-ups Run 400 20 air squats Run 200 40 push-ups Run 200 40 air squats

Apr 16, 2017 by josh 807

4-17

Monday 5 climbing sets Push jerk + push jerk + split jerk WOD Max Reps in: 4 minutes of Clean and Jerks, 135/95 4 minutes of Rowing for Cals 4 minutes of Burpees

Apr 14, 2017 by josh 597

Team wod: WOD may be completed in teams of 2 or 3 50 wallballs 50 power cleans Run 200 together 40 wallballs 40 power cleans Run 200 together 30 wallballs 30 power cleans Run 200 together 20 wallballs 20 power cleans Run 200 together 10 wallballs...

Apr 13, 2017 by josh 619

4-14

Tempo Back squat 3-3-3-3 *1 second descent, 3 second hold in the bottom, fast out of the bottom. 5 rds 10 ttb 8 thrusters 95/65 12 front rack lunges 95/65

Apr 11, 2017 by josh 629

4-12

Turkish Get up 10 each side as heavy as possible WOD RX 21-15-9 Deadlift 225/155 Chest to bar pull-ups Elite 12-9-6 Deadlift 275/185 Muscle ups

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