WOD – Page 199 – CrossFit O'Fallon

Sep 12, 2016 by josh 589

9-13

Snatch 6×1@90% WOD 42 Overhead lunge 45/25 (plate) 21 burpees 30 overhead lunges 45/25 (plate) 15 burpees 18 overhead lunges 45/25 (plate) 9 burpees

Sep 12, 2016 by josh 661

9-12

Pause Back squat (3 second pause) Work up to a 3rm WOD 800m run 8 rounds of Cindy 400m run 4 rounds of Cindy 200m run 2 rounds of Cindy

Sep 11, 2016 by josh 589

9-12

Pause Back squat (3 second pause)Work up to a 3rm WOD: 800m run 8 rounds of Cindy 400m run 4 rounds of Cindy 200m run 2 rounds of Cindy **starting today, the 3pm class is open gym only.**

Sep 9, 2016 by josh 702

“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 8, 2016 by josh 572

9-9

**Starting Monday, 3pm will be an Open Gym time only.** Snatch Balance Find a max snatch balance then 3×2@75% of that max. WOD 10 min amrap 10 power snatches 95/65 10 burpees

Sep 7, 2016 by josh 600

9-8

Back Squat 5×5 @75% WOD 6 rounds 30 seconds ball slams 30/20 30 seconds rest 30 seconds air squats 30 seconds rest

Sep 6, 2016 by josh 591

9-7

2 push jerks + 1 split jerk Warm up to 65% of jerk max, build from there over 6 sets WOD 12 min amrap 5 Push press 115/75. 135/95 10 Pull-ups, c2bars 25 DU’s

Sep 5, 2016 by josh 733

9-6

3 position clean (floor, knee, thigh) 5 sets @65% WOD (From the main site) 10 rounds 5 power cleans 155/105 10 lunges

Sep 4, 2016 by josh 615

“Michael”

NO 5am or 3pm!! all other classes are regular hours. Hero WOD “Michael” 3 rounds 800 m run 50 supermans 50 sit-ups

Sep 2, 2016 by josh 604

“Sell out”

“Sell Out” Run 1 mile 100 on thrusters 53/35 Row 1 mile (1600) One athlete runs, thrusters are divided anyway, the other partner rows.

Sep 1, 2016 by josh 717

“Hotshots 19”

Today is the last day to pre-order a CFO shirt or tank. The link is on our FB page. 🙂 “Hotshots 19” 6 rounds 30 air squats 19 power cleans 135/95 7 strict pull-ups 400 m run

Aug 31, 2016 by josh 664

4-1

1 power snatch + 2 ohs 6 sets @ 60% of your snatch pr WOD 30 power snatches 115/75 30 ohs 95/65

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