WOD – Page 209 – CrossFit O'Fallon

May 9, 2016 by josh 629

5-10

Pause Front Squat5x2@80% WOD: Thrusters 95/65rx 115/75Elite 4 min :40 thrusters :20 rest Rest 4 min 4 min :40 Calorie row :20 rest LAST DAY to pre-order CFO shirts!...

May 8, 2016 by josh 641

5-9

Clean and JerkEMOM Min 1-3 75% Min 4-6 80% Min 7-10 85% WOD Masters qualifier event 3 15 min AMRAP 55 DUs 15 chest to bar pull-ups 5 hang power cleans 155/105

May 6, 2016 by josh 599

5-7

Saturday1200m Run 50 wb 800 40 pull-ups 600m Run 30 hang power cleans 135/95 400m Run

May 5, 2016 by josh 602

5-6

Deadlift15 minutes to find a heavy 2 rep touch and go deadlift WOD 12 minutes: 2-4-6-8-10-… deadlifts 185/135 hspu *after completing each round 20du Elite 225/155 Strict hspu

May 4, 2016 by josh 702

Clean (wave)75%x3, 80%x2, 85%x1, 78%x3, 83%x2, 88%x1, 80×3, 85%x2, 90%x1 WOD “Quads on fire” 8 min AMRAP 8 front squats rx: 95/65 elite115/75 12 box step ups 24/20 (no jumping) Optional CrossFit Endurance training: Run 800 Rest 4 min Run...

May 3, 2016 by josh 578

5-5

StrengthStrict Press 3×3 WOD 3 min (as far as you can go) 10 burpees 20 toes to bar 30 shoulder to overhead 95/65 40 kb swings 53/35 Rest 3 min 5 min (as far as you can go) 10 burpees 20 toes to bar 30 shoulder to overhead 95/65 40 kb swings...

May 2, 2016 by josh 585

5-2

Snatch (wave)75%x3, 80%x2, 85%x1, 78%x3, 83%x2, 88%x1, 80×3, 85%x2, 90%x1 WOD “SQT” Three rounds for time of: 10 Ground to overhead 95/65 200 yard Shuttle sprint, 50 yards there and back twice Optional Endurance...

May 1, 2016 by josh 619

5-2

Back squat4x4@70% WOD: WOD: 2 min: pull-ups 2 min: rest 2 min: burpees 2 min: rest 2 min: burpee pull-ups 2 min: rest 2 min: wall ball *score is total reps Elite: muscleups and burpee muscleups “Winners compare their achievements with their...

Apr 29, 2016 by josh 703

“DT” CFO style!

“DT” CFO style! Run 1 mile with a partner Teams must rest for 3 minutes, starting when the first partner gets back. -then- 10 (alternating) rounds 12 deadlifts 155/105 9 hang power cleans 155/105 6 push jerks 155/105 “Great...

Apr 28, 2016 by josh 621

4-29

4 rounds 4 minutes 15 wallballs 30 medball cleans Row max calories Rest 4 minutes between rounds “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’” — Mary Anne...

Apr 27, 2016 by josh 595

4-28

30 Strict pull-upsElite: 30 Strict Chest to bar pull-ups WOD: 50 deadlifts 165/115 Emom 5 hspu Elite: 185/125 5 strict hspu

Apr 26, 2016 by josh 722

4-27

Take 20 min to find a heavy set ofPower snatch + OHS w/ 3 sec hold in the bottom WOD: AMRAP 11 15 OHS 75/55 12 SDHP 75/55 9 box jumps 24/20 If you would like to purchase a shirt, pre-orders need to be done by May 11th! Thanks!...