WOD – Page 217 – CrossFit O'Fallon

Jan 3, 2016 by josh 665

1-4

Back Squat70%x3 75%x3 80%x3 85%x3 3rm WOD: 8 min 10 lunges w/plate 45/25 10 plyo pushups 45/25

Jan 1, 2016 by josh 668

“Happy New Year”

Strength10 TGU each arm Partner WOD 14 minutes Starting with 2 and Increasing by 2 reps each round: Wallballs Burpees Kb swings 53/35 Reps may be divided anyway

Dec 30, 2015 by josh 683

“Cindy Grinder”

Strength/skill Complete 30 hspu in the least amount of sets as possible. WOD: “Cindy Grinder” 10 rds: 3 clean and jerks 135/95 5 pullups 10 pushups 15 air squats

Dec 29, 2015 by josh 670

12-30

Snatch – work to a heavy single WOD: 10 min AMRAP 30 double unders 15 power snatches 75/55 New Years Schedule: 12/31: 7,8&9am 1/1: closed 1/2: 7,8&9am

Dec 28, 2015 by josh 797

12-29

Jerks (from rack)2×3@60% 3@65% 3@70% 3rm WOD: 1000 m row 30 push press 95/65 50 wallballs

Dec 27, 2015 by josh 669

12-28

Back squat5@70% 5@75% 5@80% 5rm WOD: 3 rds 21 front squats 95/65 15 pullups 9 burpees How many CrossFitter’s would it take to get these cars out? View from our front porch! Be safe!

Dec 25, 2015 by josh 645

We are testing out 2 workouts from the upcoming “Barbell Battle” “Floater WOD” 3 min for both partners to establish a max in the following complex: 2 hang cleans + 1 shoulder to overhead “WOD 3” Buy in 100 DUs...

Dec 23, 2015 by josh 677

“12 Days of Christmas”

“12 days of Christmas” 1 hspu 2 lateral bar hops 3 hand release push-ups 4 push press 95/65 5 SDHP 95/65 6 burpees 7 pull-ups 8 thrusters 95/65 9 toes 2 bar 10 kb swings 11 box jumps 12 lunges

Dec 22, 2015 by josh 642

12-23

KB carry3 sets 100ft overhead carry 100ft front rack carry 100ft farmers carry Complete each set without dropping the kbs or dbs. WOD: 8 min AMRAP 5 burpees 10 kb swings 53/35 20 du’s Finisher: 100 situps

Dec 21, 2015 by josh 815

“Rudolph”

Strength: OHS 3-3-3-3-3 WOD: “red nosed Reindeer”25 Rower Calories 25 Up downs (aka burpees) 25 Double Unders 25 Overhead Squats 95/65 25 Lunges with weight 95/65 25 Push Press 95/65 25 Hang Snatch 95/65

Dec 20, 2015 by josh 659

Macho-Man

Power Clean3@70% 3@75% 3@80% Find a a 3rm WOD: Macho-Man EMOM for as long as possible 3 power cleans 135/95 3 front squats 135/95 3 jerks 135/95 If you complete 10 rounds, add 1 rep to each movement, each minute moving forward.

Dec 18, 2015 by josh 647

“Santa Clause”

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