WOD – Page 213 – CrossFit O'Fallon

Feb 28, 2016 by josh 694

2-29

Power snatch5x2 WOD: 4 rds 10 power snatches 400m run

Feb 26, 2016 by josh 556

“It’s a surprises”

Turkish Getups10 each arm WOD: (partner WOD) “I like surprises!” ???? Rounds for time 400???? 30???? 20????

Feb 25, 2016 by josh 561

16.1

Workout 16.120-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb. W 65 lb.

Feb 24, 2016 by josh 686

2-25

Clean and jerk bar cyclingPractice WOD: 4 x 3 min AMRAP 5 push press 115/75 5 burpee over bar 5 pullups *rest 2 min between each round **pick up each round where you left off

Feb 23, 2016 by josh 664

1-24

Snatch balance5x2 WOD 10-20-30-40 kb swings After each set complete 25 du’s

Feb 22, 2016 by josh 569

2-23

WODTabata this Pullups Air squats Pushups Situps Rest 3 min between tabatas

Feb 21, 2016 by josh 564

“CrossFit Total”

“CrossFit Total” 1RM Back Squat 1RM Strict Press 1RM Deadlift **score is combined weight of the 3 lifts.**

Feb 19, 2016 by josh 617

“Badger”

Badger Partner style 3 rds 30 cleans 95/65 30 pullups 800 m run *partners split reps anyway they like, but run is completed together.

Feb 18, 2016 by josh 592

“13.4”

Clean & jerk2@60% 2@70% 2@75% 1@80% 1@85% 1@90% Heavy single WOD: 13.4 7 min AMRAP 3-6-9-12-15-18-… Clean & Jerk 135/95 Toes to bar *I realize we just did this wod last month, but I got a feeling!!!

Feb 17, 2016 by josh 571

2-18

5×5 strict or weighted pullups*max handstand hold after each set WOD: 50 Power snatches 75/55 50 Wallballs 50 Sdhp 75/55 50 leg lifts

Feb 16, 2016 by josh 570

2-17

Find a 2 rm deadlift WOD: 3 rds 10 deadlifts 275/185 50 du’s

Feb 15, 2016 by josh 615

2-16

TuesdayStrict Press 2rm WOD 8 min AMRAP 10 shoulder to overhead 95/65 10 lateral bar hops 5 pullups Rest 2 min Then: 50 dynamic pushups for time After party: armadillos

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