WOD – Page 196 – CrossFit O'Fallon

Oct 23, 2016 by josh 687

10-24

Snatch Take 10 minutes to build to 90% of 1rm then 5×1@90% WOD 5 rounds 10 pull-ups, elite c2b 20 kb swings 53/35, elite 70/53 25 air squats

Oct 21, 2016 by josh 573

Strategy and Strength” Scaled 5 min Ground to overhead anyway 10 reps 115/65 10 reps 135/85 10 reps 155/105 As many reps as possible 185/125 RX 5 min Ground to overhead anyway 10 reps 135/85 10 reps 185/105 10 reps 225/125 As many reps as...

Oct 20, 2016 by josh 559

10-21

Back Squat Find a 1 rm with a 3 second pause WOD Run 800 meters 50 wallballs Run 400 meters 30 wallballs Run 200 meters 20 wallballs

Oct 19, 2016 by josh 561

10-20

Deadlift 3-3-3-3-3 ahap WOD Diane 21-15-9 Deadlift 225/155 Hspu Scale deadlift weight as needed. Hspu may be scaled with pike or hand release push-ups.

Oct 18, 2016 by josh 592

10-19

Power snatch 5×2@75% WOD 5 rds 10 hang power snatches 75/55 15 ohs 75/55 Rest 1 min Finisher 3×1 minute plank

Oct 17, 2016 by josh 590

10-18

Front squat 5×3 All 5 sets @ 80% of your 1 rm WOD Chipper 100 walking lunges 80 DU’s 60 air squats 40 butterfly sit-ups 20 burpees

Oct 16, 2016 by josh 542

10-17

Power Clean & push jerk 5×2@75% WOD 4 rounds 3 minutes 5 hang cleans 115/75 5 shoulder to overhead 115/75 5 pullups Rest 1 min

Oct 14, 2016 by josh 675

“Badger 1.5”

“Badger 1.5” With a partner Complete three rounds for time of: 95 pound Squat clean, 45 reps 45 Pull-ups Run 800 meters with your partner.

Oct 13, 2016 by josh 623

10-14

Snatch balance Find a max for the day then At 80% of that max complete 2×3 WOD 10 minute AMRAP 10 ohs 95/65 40 DU’s

Oct 12, 2016 by josh 602

10-13

Clean and jerk 2×3@80% 2×1@85% 4×1@90% WOD “Grace” for the fearless 30 clean and jerks 135/95 *emom complete 5 burpees starting at 1:00

Oct 11, 2016 by josh 628

“Jennifer”

Hero WOD “Jennifer” 26 minute AMRAP 10 pull-ups 15 kb swings 53/35 20 box jumps 24/20

Oct 10, 2016 by josh 604

10-11

Snatch 2×3@80% 2×1@85% 4×1@90% WOD 7 rds 7 power snatches 95/65 7 toes to bar 100 meter run (To green utility box and back)

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