WOD – Page 234 – CrossFit O'Fallon

May 4, 2015 by josh 550

5-5

Back squats 8@65% 6@75% 4@85% 4@90% WOD: 3 rds 1 min wallball 1 min rest 1 min split jumps 1 min rest 1 min cal row 1 min rest

May 3, 2015 by josh 539

5-4

Strength: Snatch 60%x4 70%x4 80%x6 85%x5 “Gut Check” Buy in: accumulate 60 second plank hold. 40-30-20-10 Du’s Sit ups Russian twists Cash out: accumulate 60 second plank hold.

May 1, 2015 by josh 565

“Partner WOD”

With a partner: 400m run 4 rds Cindy 400m run 4 rds Cindy 400m run 4 rds Cindy 400m run 4 rds Cindy 400m run 4 rds Cindy Reps can be divided any way you want. But run must be with both partners

Apr 30, 2015 by josh 641

With a continuous clock 5 min emom 5 wallballs 5 burpees Then Spend 10 min to find a 5rm shoulder to overhead (any style) Then 12 min AMRAP 200 m run 9 pullups 6 hang power cleans 115/75 3 front squats 115/75

Apr 29, 2015 by josh 760

4-30

Bench press or floor press 3-3-3-3-3 WOD: 8 min EMOM: 8 dynamic pushups Max effort kb swings 53/35 Finisher: Tabata flutter kicks

Apr 28, 2015 by josh 579

4-29

Snatch balance 5×3 WOD: 20 min AMRAP 400 m run 10 snatches 115/75

Apr 27, 2015 by josh 641

4-28

3 position clean 2 sets @ 60% 2 sets @ 65% 2 sets @ 70% WOD: Masters qualifier event 4 21-15-9 Deadlift 225/155 Box jumps 24/20 Handstand pushups

Apr 26, 2015 by josh 851

4-27

Back Squats 8@65% 8@70% 6@80% 6@85% WOD 2 rds 40 du’s 25 hollow rocks Rest 2 min 3 rds 20 reverse lunges 75/55 15 push press 75/55 Rest 2 min 2 rds 40 du’s 25 hollow rocks

Apr 24, 2015 by josh 645

Partner WOD

Partner WOD: 3 min ohs 95/65 Rest 2 min 8 min AMRAP 30 air squats 20 pushups 10 situps Rest 2 min 10 min emom 15 wall balls then As many ground 2 overhead as possible 155/105 *work can be divided any way, but only 1 partner may work at a time...

Apr 23, 2015 by josh 560

4-24

3 sets A.) 30 second push up plank hold, then max effort pushups B.) flexed arm hang, then max effort pullups WOD: 40 kb swings 53/35 50 mountain climbers 30 kb swings 53/35 50 mountain climbers 20 kb swings 53/35 50 mountain climbers...

Apr 22, 2015 by josh 581

4-23

Clean 60%x4 70%x4 80% 3×3 WOD Crossfit Disco 10,9,8,7,6,5,4,3,2,1 Power cleans @ 75% of bodyweight Pullups

Apr 21, 2015 by josh 560

4-22

Strength: 1rm deadlift WOD “Pony Boy” 9 min AMRAP 8 power snatches 95/65 12 box jumps 24/20