WOD – Page 77 – CrossFit O'Fallon

Jun 9, 2021 by josh 316

6-10

Deadlift3-2-1 WOD8 minutesMax KB swings 53/35*at the top of each minute complete 8 box jumps 24/20

Jun 8, 2021 by josh 278

Front Squat3-2-1 WOD3 rounds3 minutes max run or row distance (run 100 m shuttles)1 min walking lunges1 min squat jumps3 minutes max run or row distance (run 100 m shuttles)1 min mountain climbers1 min sit-ups

Jun 7, 2021 by josh 307

6-8

Push press3-3-3-3-3 WOD4 rounds3 no push-up burpees3 burpees21 alternating dumbbell snatch63 DUs

Jun 6, 2021 by josh 318

6-7

Power snatch + snatch + OHS 1-1-1-1-1 WOD 4 rounds:500m row25 wallballs 20/14*Rest 2 minutes after each round

Jun 4, 2021 by josh 276

6-5

Partner WOD5 roundsPartner 1 – 100m farmers walk 50/35Partner 2 – amrap – 8 pullups 25 plate hops Partner 2 – 100m farmers walk 50/35Partner 1 – amrap – 8 pullups 25 plate hops **Elite 4 muscle ups instead of 8...

Jun 3, 2021 by josh 340

6-4

Clean and jerk wave3 rounds1 rep OTM x 5 minutesStart at 70-75% of your max, increase 5-10 pounds each minute, reset to 70-75% at the start of each 5 min round. WODAMRAP 126 front squats 95/656 push press 95/656 thrusters 95/6518 bar facing...

Jun 2, 2021 by josh 295

6-3

Bench Press6-4-2 WOD100 alternating DB snatches 50/35 *at the top of each minute complete 20 DUs.

Jun 1, 2021 by josh 329

6-2

Front Squat6-4-2 WOD25 HSPUs (elite strict)50 wallballs 20/1475 kb swings 53/3550/40 cal bike or row *each time you break on an exercise add a 5 cal bike or row penalty to the end of the workout. Do not exceed 120 total cals.

May 31, 2021 by josh 281

6-1

Snatch wave 3 rounds1 rep OTM x 5 minutesStart at 70-75% of your max, increase 5-10 pounds each minute, reset to 70-75% at the start of each 5 min round. WOD3 rounds10 power cleans 135/9520 sit-ups Elite3 rds10 power cleans 185/12520 sit-ups with...

May 30, 2021 by josh 293

“Murph”

“Murph” 1 mile run100 pullups200 pushups300 air squats1 mile run Weighted vest: men 20lb, women 14lb *class times are 7am and 9 am

May 28, 2021 by josh 348

5-29

Partner WOD 4 min AMRAP12 deadlifts 95/6510 hang power cleans 95/658 push jerks 95/65 2 min rest 5 min AMRAP10 deadlifts 135/958 hang power cleans 135/956 push jerks 135/95 2 min rest 6 min AMRAP8 deadlifts 155/1056 hang power cleans 155/1054...

May 27, 2021 by josh 277

5-28

Memorial Day Murph times: 7am and 9am 1 tall clean + 2 split jerks3-3-3-3-3 WOD25 min AMRAP30 cal row or bike10 kb swings 53/3510 kb goblet lunges 53/3510 kb single arm push press 53/3550 DUs30 cal row or bike5 no push-up burpees5 burpees5 burpee...