WOD – Page 238 – CrossFit O'Fallon

Mar 8, 2015 by josh 567

“Lung burner”

Strict press: 2×5@65% 5@75% 5@85% WOD Lung burner 5 rds 15 du’s 15 burpees to 6″ target

Mar 6, 2015 by josh 582

Warmup/skill TGU 10 each arm Partner WOD: 100 du’s 90 deadlifts 135/95 80 situps 70 air squats 60 box jumps 24/20 50 kb swings 53/35 40 hspu 30 knees to elbows 20 push ups 10 clean and jerks 135/95 *if no partner complete 1/2 the work.

Mar 5, 2015 by josh 561

15.2

WORKOUT 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: ...

Mar 4, 2015 by josh 684

“Annie”

4×10 Ring pushups 4×10 Supinated ring pulls WOD: “Annie”

Mar 3, 2015 by josh 1015

Bear Complex

Mar 2, 2015 by josh 589

3-3

Power snatch +ohs +snatch (full squat 7 sets as heavy as possible. WOD: 9-15-21-15-9 Power snatch 75/55 Pullups

Mar 1, 2015 by josh 602

3-2

Strength 20 minutes to a 1rm back squat WOD: 10 min ascending ladder 3-6-9-12-15-18-… Thrusters 95/65 Kb swings 53/35

Feb 27, 2015 by josh 590

2-28

Overhead squat 3-3-3-3-3 WOD Intervals 4 rds: Row 350m 30 du’s Rest 2-3 min

Feb 26, 2015 by josh 668

15.1 & 15.1A

Feb 25, 2015 by josh 609

2-26

cleans 2×1@80% 2×1@85% 5×1@90-95% WOD “Grace” Finisher: 3 rds 1 min max situps 1 min rest Make sure you get signed up for the Open!! It’s going to be a fun 5 weeks!

Feb 24, 2015 by josh 579

2-25

Strength: Strict press 5-5-5 Push press 3-3-3 Jerk 1-1-1 20 min AMRAP 10 Pullups 10 kb swings 53/35 10 burpees Rest 1 min

Feb 23, 2015 by josh 802

2-24

Strength: Snatch 2@80% 2@85% Emom 5 1 snatch @ 90-95% WOD 5 rds 20 du’s 10 sit ups 5 hang power snatches 95/65

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