WOD – Page 186 – CrossFit O'Fallon

Mar 12, 2017 by josh 554

3-13

5 sets Power clean + squat clean + front squat 7 min AMRAP 10 power cleans 135/95 20 push-ups

Mar 10, 2017 by josh 925

“The Rowing Dead”

Partner wod “The Rowing Dead” 5 rounds 500 row total each round 30 dead lifts, 135/95 30 wall balls Divide reps up anyway including the rows

Mar 9, 2017 by josh 608

17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches...

Mar 8, 2017 by josh 579

3-9

Snatch start at 50% of your max climb by 10-20 lbs as long as possible WOD 3 rounds Row or run 400 20 ball slams Rest as long as you work.

Mar 7, 2017 by josh 648

3-8

3 rep front squat 1. METCON AMRAP 10: 5 Strict Pull ups 10 Burpees 15 Air Squats

Mar 6, 2017 by josh 603

3-7

Tuesday Clean and jerk start at 50% of your max climb by 10-20 lbs as long as possible WOD 7 RFT: 200m Run 15 Box Jumps, 24/20″ 15 Wall Balls, 20/14

Mar 5, 2017 by josh 591

3-6

Monday 5×5 ohs – start with 50% of 1 rm add weight each set WOD 21-15-9 Sdhp 115/75 Hspu

Mar 3, 2017 by josh 713

3-4

Partner 4 rounds 400 m run (both run this) 30 kb swings 53/35 70/53 30 plyo push.ups 45/25

Mar 2, 2017 by josh 692

3-3

17.2!

Mar 1, 2017 by josh 630

3-2

Deadlift (touch & go) 5-5-5-5 WOD Run or row 2x800m rest 1:1

Feb 28, 2017 by josh 811

3-1

5 sets Hang clean + clean + jerk Partner wod 50-40-30-20-10 Wallballs Power cleans 135/95 *one athlete works at a time

Feb 27, 2017 by josh 644

2-28

Tuesday Push/pull 12 minutes Even hspus. Target is at least 5 reps Odd pull-ups. At least 5 reps If you are efficient at these 2 movements work on strict variations WOD 3 rounds Run 400 m 15 shoulder to overhead 95/65 15 ball slams

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