WOD – Page 293 – CrossFit O'Fallon

Jan 29, 2013 by mark 921

OHS

Pre-WOD OHS 5 x 5 WOD 5 rounds for time of: 10 overhead weighted lunges 45/35 10 ring dips Post-WOD Bottom to bottom squats tabata For those of you suffering from a cold or the flu , remember its caused by a viruse and the use of antibiotics...

Jan 27, 2013 by mark 830

By Fives

Pre-WOD Take 20 min to establish a one rep max for the clean and jerk WOD 5-10-15-20-25 Pull-ups Push. Press 95/65 Post-WOD To be determined Aaron you are proof positive that with a little hard work and Crossfit , the sky’s the limit for...

Jan 26, 2013 by mark 778

Double Under Hell

Pre-WOD Tempo front squat 3 x 3 WOD For time: 150 DUs 30 CTB pull ups 30 burpees 150 DUs 30 CTB Pull Ups 30 burpees 50 DUs 25 minute cap Post-WOD To be determined

Jan 25, 2013 by mark 614

Consistency

Pre-WOD Strict press WOD 3 rounds , each for time of: 500 meter row 20 Slammers 10/20/30/40/50 15 hand release push-ups Rest 2 min Each round needs to be within plus or minus 10 seconds of the previous round or a 10 burpee penalty will be levied...

Jan 24, 2013 by mark 620

Randy

Pre-WOD Take 20 minutes to establish a 1 rep max for a snatch. WOD “Randy” 75 power snatches 75/55 Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go...

Jan 23, 2013 by mark 629

Filty fifty

Pre-WOD Warm Up WOD Filty Fifty For time: 50 Box jump 24/20 50 Jumping pull-ups 50 Kettlebell swings 53/36 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions/ Superman holds 50 Wall ball shots 14/20 50 Burpees...

Jan 22, 2013 by mark 596

Fran Ladder

Pre-WOD Back squats 1-10-1-20 WOD Fran ladder for seven minutes 3-6-9-12-15…. Thrusters 95/65 Pull-ups Post-WOD Mobility CrossFit Kids will be coming to Crossfit O’Fallon in the near future. Stay tuned for further details.

Jan 21, 2013 by mark 649

Chin-Ups

Pre-WOD A) 3 x 10-15 chin-ups B) 3 x max handstand holds WOD For 20 minutes do: Even minutes: 3 power cleans AHAP Odd minutes: 15 wall ball shots 20/14 Post-WOD To be determined

Jan 19, 2013 by mark 575

Affliate Partner WOD

Pre-WOD Deadlifts 5 x 3 WOD Partner WOD 2 rounds for total reps of: 1 min push press 75/55 1 min back squats 75/55 1 min Burpees 1 min kb swings 53/35 Both partners work at the same time. Post-WOD ???? Remember classes will held tomorrow at 7,8,9...

Jan 18, 2013 by mark 636

Complex

Pre-WOD 10 TGUs for each arm AHAP WOD 30 rounds of: Bear complex 135/95: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Post-WOD 10 muscle-ups

Jan 17, 2013 by mark 579

Squats

Pre-WOD Back Squats 5 x 3 WOD Cash-In: 500 meter row 5RRT of: 20 jumping squats 10 pull-ups Post-WOD ???

Jan 16, 2013 by mark 576

10 minutes

Pre-WOD Snatch 5 x 3 WOD AMRAP for 10 minutes of: 30 DUs 15 power snatches 75/55 Post-WOD Mobility/stretching Be careful, don’t let this be you!

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