WOD – Page 79 – CrossFit O'Fallon

May 12, 2021 by josh 285

5-13

Sunday is the last day to order gear. Here’s the link: https://crossfitofallonmo.com/shop/ Turkish getups10 reps each side WOD5 rounds1 min – clean and jerks 95/651 min – DUs1 min – rest

May 11, 2021 by josh 297

Last week to get CFO gear: https://crossfitofallonmo.com/shop/ 10 min EMOM2 deadlifts 55% or greater*start each rep from a dead stop Lower body strengthSplit squat with :06 second descent3×6 each leg Tempo back squat:03 down & :03...

May 10, 2021 by josh 323

5-11

Last week to pre order your gear! Here’s the link: https://crossfitofallonmo.com/shop/ 20 minutes of split jerk work, from the rack WOD15 minute EMOMMinute 1 – 5 strict pullupsMinute 2 – 4x power clean + front squat + push jerk (use...

May 9, 2021 by josh 306

5-10

Last week to order your CFO gear! Here’s the link: https://crossfitofallonmo.com/shop/ Snatch balance5×3 WODWith a running clock800m run-Then-8 minute amrap15 kb swings 53/3510 goblet squats 53/3510 single arm kb push presses 53/3520...

May 7, 2021 by josh 276

5-8

Partner WOD20 min amrapPartner A: 20/17 cal rowPartner B: 10 kb swings 5 pullupsOnce both partners have completed their work then switch

May 6, 2021 by josh 312

5-7

Check out the new gear and get yours pre-ordered today! Here’s the link: https://crossfitofallonmo.com/shop/ Power clean + hang squat clean + split jerk1-1-1-1-1 WOD10-8-6-4-2Thrusters 95/65rx. 135/95elite 50-40-30-20-10Double unders

May 5, 2021 by josh 358

5-6

Order your summer gear here: https://crossfitofallonmo.com/shop/ Strict PressFind a 10rm WOD4 rounds1:00 handstand push-ups1:00 rest1:00 sit-ups1:00 rest

May 4, 2021 by josh 324

5-5

Get your shirt orders in today! Here’s the link: https://crossfitofallonmo.com/shop/ Find a 10rm back squat WOD12 minutesMinute 1: box jumps 24/20Minute 2: burpeesMinute 3: clean and jerks 135/95

May 3, 2021 by josh 376

5-4

New summer tanks and t-shirts! Log in and pre order yours at the following link: https://crossfitofallonmo.com/shop/ Deadlift1 set: max reps at 70% of 1rm*don’t get sloppy on this, if form breaks at all the set is complete. WODRX5 rounds10 alt...

May 2, 2021 by josh 364

5-3

Check out the new summer gear! https://crossfitofallonmo.com/shop/ 2 position power snatchHigh hang + hang2-2-2-1-1-1 WOD60-50-40-30-20-10No push-up burpeeRun a 400 after each round*you can sub the run for 30/24 cal row or bike

Apr 30, 2021 by josh 252

5-1

Get your summer gear ordered today: https://crossfitofallonmo.com/shop/ Partner WOD22 min AMRAP30-20-10Hang power cleans 95/65Thrusters 95/65Row or bike cals

Apr 29, 2021 by josh 315

4-30

Clean and pause split jerk1-1-1-1-1 *pause 3 seconds in the dip position of the jerk WOD21-15-9Cal rowPush press 135/95 Rows can be replaced with bike or 400/300/200m runs New t-shirts and tanks. Here’s the link...