WOD – Page 219 – CrossFit O'Fallon

Dec 3, 2015 by josh 630

12-4

1rm deadlift 3 rds 400 m row 20 kb sdhp 10 kb goblet squats Rest 2-3 min between rds

Dec 2, 2015 by josh 591

12-3

Clean and Jerk: 20 minutes to establish 1 RM WOD: 10 toes to bar 10 power cleans 155/105 30 du’s 10 toes to bar 10 front squats 155/105 30 du’s 10 toes to bar 10 ground to overhead 155/105 30 du’s

Dec 1, 2015 by josh 601

“Chip away!”

3-3-3-3-3 weighted pullups, if unable to use weight, complete strict pullups or ring rows. WOD “Chip away” 100 wallball shots 80 lunges 60 situps 40 burpees 20 pullups 10 hspu

Nov 30, 2015 by josh 766

12-1

Snatch 20 min to establish a 1 rm WOD: 1250 m row 25 deadlifts 225/155 50 du’s

Nov 29, 2015 by josh 636

11-30

Back squat20 min to establish a 1 rm WOD 12 minutes Even 10 clapping pushups Odd: max kb swings 53/35

Nov 27, 2015 by josh 631

11-28

Strength Strict Press 3-3-3 Hero WOD “Danny” As many rounds in 20 min of: 24″ box jump, 30 reps 115 pound push press, 20 reps 30 pull-ups WOD can be completed as a partner, one rests one works.

Nov 26, 2015 by josh 806

Friday1 hang snatch+ 1 snatch 2 sets @ 70% 2 sets @ 75% 2 sets @ 80% 1 set @ 85% WOD: 10 min 3-6-9-12-15-18-21-… Power snatch 95/65rx 115/75 comp *after each set of power snatches complete 25 du’s, (modify 50 singles) Finisher...

Nov 25, 2015 by josh 673

Happy Thanksgiving”

“Thanksgiving Day WOD” 800m run25 pullups 800m run 25 pushups 800m run 25 air squats 800m run 25 burpees

Nov 24, 2015 by josh 803

11-25

3 max handstand holds3 max dead hang holds WOD From the main site 7 rds 7 power cleans 95/65 7 thrusters 95/65 7 bar facing burpees

Nov 23, 2015 by josh 720

11-24

1 Clean + 2 jerks2 sets @ 70% 2 sets @ 75% 2 sets @ 80% 1 set @ 85% WOD 21-15-9 Deadlifts 225/155 Pullups Comp: 21 deadlifts 9 muscle ups 15 deadlifts 6 muscle ups 9 deadlifts 3 muscle ups Thanksgiving hours – Thursday 26th: 7&8am...

Nov 22, 2015 by josh 654

11-23

Overhead squat3-3-3-2-2-2-2rm WOD: Tabata Air squats (on 10 second break hold bottom squat position) Pushups (on 10 second break hold pushup plank) Hollow rocks ( on 10 second break hold superman)

Nov 20, 2015 by josh 817

“Paris”

WOD”Paris” Buy in: 129 du’s 6 rds for time 6 pullups 11 power cleans 135/95 13 toes to bar 15 wallballs 6 burpee box jumps 24/20 Cash out: 129 du’s * this wod can be completed with a partner or as an individual.

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