WOD – Page 231 – CrossFit O'Fallon

Jun 10, 2015 by josh 547

6-11

SnatchEmom Minutes 0-5 2@70-80% Minutes 6-11 1@80-95% WOD 5 rds 5 power snatches 75/55 10 ohs 75/55 25 double unders

Jun 9, 2015 by josh 652

“Hump Day”

“Hump day” 200m run 20 front squats 95/65 30 burpees 40 jumping squats 50 Russian twists 800 m run 50 Russian twists 40 jumping squats 30 burpees 20 front squats 96/65 200m run

Jun 8, 2015 by josh 872

6-9

Clean and jerkEmom Minutes 0-5 2@70-80% Minutes 6-11 1@80-95% WOD: 10-9-8-7-6-5-4-3-2-1 Hang power clean 115/75rx, 155,105 comp Toes to bar

Jun 7, 2015 by josh 556

6-8

20 minutes to establish a 1rm back Squat WOD Tabata combos 1.) air squats/broad jumps 2.) pullups / pushups 3.) butterfly situps / hollow rocks

Jun 5, 2015 by josh 589

Partner WOD “regional event 3ish” Run 1 mile 50 ohs 100 situps 150 double unders 50 sdhp 100 box overs 24/20 Run mile together but divide reps anyway you like. *the regional athletes used 135/95 for the lifts. We recommend...

Jun 4, 2015 by josh 640

6-5

Front Squats3-3-3-3-3 ahap WOD 21-15-9 42 Overhead lunge 45/25 (plate) 21 burpees 30 overhead lunges 45/25 (plate) 15 burpees 18 overhead lunges 45/25 (plate) 9 burpees

Jun 3, 2015 by josh 589

6-4

Push or split jerks ( from the rack)2-2-2-2-2-2-2 WOD 12 minutes Even: 10 Push press 115/75rx 135/95+ comp Odd: max double unders

Jun 3, 2015 by josh 643

6-3

Deadlift5-5-5-5-5 touch and go WOD 4 rds 15 kb swings 15 box jumps Post WOD Grip training 3 max effort behind the back bar holds

Jun 1, 2015 by josh 634

6-2

Snatch 2×1@75% 3×1@80% 5×1@85% WOD 10 min AMRAP 6 hang power snatches 95/65 12 pullups

May 31, 2015 by josh 876

6-1

3 max handstand holds WOD 25 rds 1 hspu 2 cleans 135/95 3 burpees *competitors will do strict hspu, and cleans must be full squat. Thank you CFO for all of your support this weekend! We have the best community! Love you...

May 29, 2015 by josh 656

“Dirty 30”

“Dirty 30” 30 Box Jumps (20/24”) 30 Jumping Pull-Ups 30 KB Swings (55/35) 30 Walking Lunges 30 Knees To Elbows 30 Push Press (45/35+) 30 Good Mornings (45/35+) 30 Wall Ball (20/14) 30 Burpees 30 Double-Unders (3x SU’s)

May 28, 2015 by josh 645

5-29

15 min to work up to a heavy power snatchThen 5×1 at that weight WOD: 10-9-8-7-6-5-4-3-2-1 Ohs 95/65 Step ups (each leg) 24/20

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