WOD – Page 289 – CrossFit O'Fallon

Mar 17, 2013 by mark 652

EMOM

Pre-WOD EMOM for 10 minutes do 1 squat clean + 1 hang squat clean AHAP WOD For time: 15-12-9-6-3 Power cleans 135/95 Pull-ups Post-WOD Tabata DUs Great job Mendy on your 344 reps for 13.2. Keep up the great work !

Mar 16, 2013 by mark 596

Partner WOD Saturday

Pre-WOD TGUs 15 each arm AHAP WOD With a partner complete the following: 100 KB ground to overhead 53/35 80 KB goblet squats 53/35 60 push-ups 40 pull-ups 20 Burpees Cash out : 800 meter row Partners should split the reps as needed with only one...

Mar 15, 2013 by mark 642

13.2

Pre-WOD Back squat 5-5-3-1 WOD 2013 CrossFit Games Open WOD 13.2 AMRAP in 10 minutes: 5 shoulder-to-overhead (115lb/75lb) 10 deadlift (115lb/75lb) 15 box jump (24in/20in)

Mar 14, 2013 by mark 671

AMRAP

Pre-WOD EMOM for 10 minutes do 2 power or squat snatch WOD AMRAP for 12 minutes of: 10 hang snatch 75/55 30 DUs Post-WOD To be determined

Mar 13, 2013 by mark 606

Balls To The Wall

Pre-WOD HSPU 4 x 5 WOD For time: 10 Deadlifts (225/155 lbs) 20 Chest 2 Bar Pull-Ups 40 Wall Ball 8 Deadlifts 16 Chest 2 Bar Pull-Ups 32 Wall Ball 6 Deadlifts 12 Chest 2 Bar Pull-Ups 24 Wall Ball 4 Deadlifts 8 Chest 2 Bar Pull-Ups 16 Wall Ball 2...

Mar 12, 2013 by mark 614

KB

Pre-WOD 4 x 3 push press 4 x 2 split jerks WOD 100 KB swings 53/35 ** every minute on the minute do 10 hand release push ups until the 100 kb swings are complete Post WOD To be determined

Mar 11, 2013 by mark 653

Split Jumps

Pre-WOD Front squat 4 x 3, then 3 rep max WOD 5 rounds for time of: 10 thrusters 115/75 or use 60% of 3 rep max 20 split jumps Post WOD ????

Mar 9, 2013 by mark 1140

Zeus Partner WOD

“Zeus” With a partner take turns completing 3 rounds for time of: 30 Wall ball shots, 20/14pound ball 75/55pound Sumo deadlift high-pull, 30 reps 30 Box jump, 20″ box 75/55 pound Push press, 30 reps Row 30 calories 30 Push-ups...