WOD – Page 236 – CrossFit O'Fallon

Apr 5, 2015 by josh 556

4-6

Strength: 2 cleans + 1 jerk 1 set @ 60% 1 set @ 70% 2 sets @ 80% 2 sets @ 85% WOD: 400m run 5 ground to overhead 115/75 5 bar facing burpees over the barbell 400m run

Apr 3, 2015 by josh 913

“Jesus Hero WOD”

“Jesus Hero WOD”20 burpeesRun 20040 Front Squats 95/65Run 40060 pull upsRun 40040 Front Squats 95/65Run 20020 burpees

Apr 3, 2015 by josh 619

4-3

Strength: 5 rm deadlift Wod: 21-15-9 Sdhp 95/65 Pullups Hand release pushups

Apr 1, 2015 by josh 583

4-2

Strict Press 5-5-5-5-5rm WOD: Tabatas 1.) push press 95/65 Rest 2 min after 2.) burpees over the bar Rest 2 min after 3.) sit-ups After party: Stretch

Mar 31, 2015 by josh 596

“Nancy”

Strength: Snatch 2×4@60% 2×4@70% 3×3@75% WOD “Nancy”

Mar 30, 2015 by josh 808

Strength: Clean and jerk 3+1×2@60%, 3+1×2@70%, 3+1×3@75% WOD: 10 min Even: 12 Box jump 24/20 Odd: max effort Toes to bar After party: Single arm carries Congrats to Team CFO and congrats to each individual who participated in the...

Mar 29, 2015 by josh 695

3-30

Back Squat 8@60% 8@70% 6@80% 6@85% WOD 15 min AMRAP 3 wall walks 15 kb swings 53/35 30 Russian twists (25/15 plate)

Mar 27, 2015 by josh 645

3-28

Strict Press 5@60% 5@70% 5+@80% Partner WOD 1 partner works at a time 100 push press 95/65 100 du’s 100 med ball situps (over a box) EMOM both partners complete 2 burpees

Mar 26, 2015 by josh 811

15.5

WORKOUT 15.5 27-21-15-9 reps for time of:Row (calories)Thrusters Men use 95 lb.Women use 65 lb.

Mar 25, 2015 by josh 676

3-26

Strength: Split jerk (from rack) 2-2-2-2-2 WOD 50-40-30-20-10 Kb swings 53/35 Du’s

Mar 24, 2015 by josh 682

“The Chief”

“The Chief“ Max rounds in 3 minutes of:3 Power cleans 135/956 Push-ups9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

4-6

“Jesus Hero WOD”

4-3

4-2

“Nancy”

3-31

3-30

3-28

15.5

3-26

“The Chief”

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