WOD – Page 280 – CrossFit O'Fallon

Jul 21, 2013 by Mendy Finley 700

7-22-2013

Strength: Back Squat WOD: 5 Rds: 30 sec squat jumps 30 sec rest 30 sec KB swings 30 sec rest 30 sec sit-ups 30 sec rest

Jul 17, 2013 by Mendy Finley 1728

WOD: “8-ball” 8 rounds for time of: 8 kb swings 53/35 8 pullups 8 box jumps 24/20 8 thruster 95/65 8 knees to elbows 8 power clean 95/65 8 push-ups 8 push press 95/65 Start anywhere you want. There is a strict 40 min time cap.

Jul 16, 2013 by Mendy Finley 629

7-17-2013

Strength: 10min to find a 3RM Power Snatch 10 min to find a 3RM OHS WOD: 4 rds: 10 hang snatch 115/75 15 push-up 10 burpee over the bar

Jul 15, 2013 by Mendy Finley 775

7-16-2013

Strength: Back Squat WOD: 5 rds 30 kb swings 53/35 10 pull-ups .

Jul 14, 2013 by Mendy Finley 597

7-15-2013

Strength: Clean & Jerk WOD: 12 min AMRAP: 7 clean & jerk 115/75 15 front squats 115/75

Jul 12, 2013 by Mendy Finley 899

Partner “Angie”

Strength: Deadlift WOD: Partner “Angie”

Jul 11, 2013 by Mendy Finley 598

2-in-1

Strength: 3RM power clean WOD: 18 minutes to complete: “Grace” Rest 3 minutes “Isabel”

Jul 10, 2013 by Mendy Finley 613

“Nancy”

Strength: Back squat WOD: “Nancy”

Jul 9, 2013 by Mendy Finley 627

Athletes choice!

Strength: Strict Press WOD: “Cindy” or “Mary”

Jul 8, 2013 by Mendy Finley 800

“Annie”

Strength: 3 position snatch WOD: “Annie” br />

Jul 7, 2013 by Mendy Finley 639

“Fran”

Strength: Front Squat WOD: “Fran”

Jul 5, 2013 by Mendy Finley 659

“CrossFit for Hope”

“Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after...

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