WOD – Page 227 – CrossFit O'Fallon

Aug 12, 2015 by josh 600

“Annie”

Snatch2x1@80% 2×1@85% 2×1@90% 1@95% WOD Annie

Aug 11, 2015 by josh 724

8-12

Strength 2 sets 500m row + max handstand hold WOD Death by deadlift rx= bodyweight

Aug 10, 2015 by josh 654

8-11

Cleans2x3@85% 4×1@95% WOD Every 5 min for 20 min Run 400 m 10 unbroken shoulder to overhead 135/95 * 10 burpee penalty to be paid at the end for breaking shoulder to overhead

Aug 9, 2015 by josh 658

Back Squat5x2@95% WOD 60 hand release pushups 60 kb swings 53/35 60 squat jumps *at the top of each minute perform 5 pullups. Competitors do 5 chest to bar pullups. **reps may be divided anyway you like

Aug 7, 2015 by josh 699

8-8

Teams of 240 push press 115/75 40 box jumps 800 m run (each member runs 400) 40 deadlifts 115/75 40 pullups 800 m run (each member runs 400) *if teams of 3 60 reps of each and 1200m of running

Aug 6, 2015 by josh 593

9-7

Overhead squats3-3-3-3-3 WOD: 4 min 50 wallball shots Then as many snatches as possible 95/65 Rest 4 min 4 min 50 wallball shots Then a many power cleans as possible 135/95

Aug 5, 2015 by josh 620

8-6

Clean and Jerk2x1@80% 2×1@85% 2×1@90% 2×1@95% WOD 5 rds 10 kb swings 10 hollow rocks 20 DUs

Aug 4, 2015 by josh 599

“Fight Gone Bad”

Three rounds of:I minute: Wall-ball, 20 pound ball, 10 ft target (Reps) 1 minute: Sumo deadlift high-pull, 75 pounds (Reps) 1 minute: Box Jump, 20″ box (Reps) 1 minute: Push-press, 75 pounds (Reps) I minute: Row (Calories) Rest 1 minute

Aug 3, 2015 by josh 595

8-4

Snatch2x1@80% 2×1@85% 2×1@90% 2×1@95% WOD: 21-15-9 Power snatch 95/65 Toes to bar Burpee over the bar

Aug 2, 2015 by josh 610

8-3

Back Squat2x3@85% 3×3@90% WOD 400 m run 21 plyo pushups 45/25 21 lunges with plate 45/25 200 m run 15 plyo pushups 45/25 15 lunges 45/25 200 m run 9 plyo pushups 45/25 9 lunges 45/25 400 m run

Jul 31, 2015 by josh 708

8-1

In teams of 2 or 3, complete 4 sets of the following: Row 500 meters 5 h.r. Pushups 10 box jumps 24//0 5 hr pushups 10 box jumps 24/20 5 hr pushups 10 box jumps 24/20 Run 400 meters Teamates must complete the tasks in order. Teammate A rows, B...

Jul 30, 2015 by josh 637

7-31

3 position clean6 sets 75-80% WOD: “Double hanger” 3 rds for time 70 DUs 7 hang clean and jerk 135/95 **Competitors** 100 du’s 7 hang clean and jerks 165/115

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