WOD – Page 210 – CrossFit O'Fallon

Apr 11, 2016 by josh 681

4-12

Back Squat1x6@70% 3×6@75% WOD 8 minutes 3-6-9-12-15-…. Front squats 115/75 Pullups Elite: front squats 135/95 Chest to bar pullups

Apr 10, 2016 by josh 583

4-11

Snatch emom 5 2 snatches 70-75% Rest 2 min Emom 5 1 snatch 80-85% WOD 3 rds 1 min kb swing 53/35 1 min rest 1 min 10 meter shuttle sprints 1 min rest 1 min burpees 1 min rest

Apr 8, 2016 by josh 873

Partner WOD: 3 min ohs 95/65 Rest 2 min 8 min AMRAP 30 air squats 20 pushups 10 situps Rest 2 min 10 min emom 15 wall balls then As many ground 2 overhead as possible 155/105 *work can be divided any way, but only 1 partner may work at a time...

Apr 7, 2016 by josh 593

5-8

Push Press5x4@70% WOD: 60 cal row 40 push press 95/65 20 knees to elbows

Apr 6, 2016 by josh 613

“Elizabeth”

Clean pull + hang clean + clean6 sets @ 70% WOD Elizabeth 21-15-9 Power cleans 135/95 Ring dips Elite: squat cleans 135/95 Ring dips

Apr 5, 2016 by josh 625

“Dirty 30!”

“Dirty 30!” 30 Box Jumps, 24/20 30 Pull ups 30 KBS, 53/35 30 Front Squats, 95/65 30 TTB 30 Push Press, 95/65 30 Deadlifts, 95/65 30 Wall Balls, 20/14 30 Burpees 30 Double Unders **elite 115/75 & C2B PU**

Apr 4, 2016 by josh 576

4-5

Snatch high pull + hang snatch + snatch6 sets @ 70% of snatch max WOD 11 min 25 du’s 10 power snatches 95/65 25 du’s 11 power snatches 95/65 25 du’s 12 …… *rx and elite use 95/65

Apr 3, 2016 by josh 739

4-4

Back squat4x6@60% WOD 3 rds 400 m run 7 front squats 135/95 7 chest to bar pullups Elite: front squats 185/125 Ring Muscle ups

Apr 1, 2016 by josh 688

4-2

Pre-WODCrossFit tic-tac-toe WOD: 5 rounds 400 run with med ball 20 med ball situps 20 med ball cleans *teams of 2, reps may be divided any way you like. Run 400 together, either teammate can carry med ball. **if med ball is dropped...

Mar 31, 2016 by josh 822

4-1

Friday1 rm snatch WOD 12-9-6 Snatch grip deadlift 95/65 Power snatch 95/65 Ohs 95/65 *elite use 135/95

Mar 30, 2016 by josh 813

3-31

ThursdayFront rack lunges 3 x 10 steps as heavy as possible WOD 3 min AMRAP 10 wallballs 10 hollow rocks Rest 1 min 3 min AMRAP 10 jumping squats 10 straight leg situps Rest 1 min 3 min AMRAP 10 air squats 10 butterfly situps

Mar 29, 2016 by josh 744

3-30

Strict or deficit hspus WOD 3 rds 30 du’s 4 strict press 95/65. 135/95 Rest 3 minutes 3 rds 30 du’s 8 push presses 95/65. 135/95 Rest 3 minutes 3 rds 30 du’s 12 push jerks 95/65. 135/95

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