WOD – Page 89 – CrossFit O'Fallon

Dec 25, 2020 by josh 309

12-26

Partner WOD5 rounds1 minute DB snatches 50/351 minute box jumps 24/201 minute power cleans 115/851 minute cal bike or row1 minute rest Divide reps anyway you like

Dec 23, 2020 by josh 433

Class times today: 6,7&8am 12 Days of Christmas Class times: 6,7,&8 today! “12 days of Christmas” 1 hspu 2 lateral bar hops 3 hand release push-ups 4 push press 95/65 5 SDHP 95/65 6 burpees 7 pull-ups 8 thrusters 95/65 9 toes 2 bar 10 kb...

Dec 22, 2020 by josh 354

12-23

Holiday Hours12/24 6,7,8 am12/25 closed12/26 7,8,9 Clean and jerk4×5Rest 90 seconds after you complete your sets. These do not have to be touch and go.Start at 60% of your 1rm and build WOD5 rounds:30 clean and jerk 135/95:30 rest:30 DUs:30...

Dec 21, 2020 by josh 365

12/22

Holiday Hours12/24 6,7,8 am12/25 closed12/26 7,8,9 Snatch4×5Rest 90 seconds after you complete your sets. These do not have to be touch and go.Start at 60% of your 1rm and build WODEmbrace it!27-21-15-9Hang power snatches 75/55Bar facing...

Dec 20, 2020 by josh 397

12-21

Holiday Hours12/24 6,7,8 am12/25 closed12/26 7,8,9 Pause Back Squats5×3 (3 second pause in the bottom) WOD:12 minutesBuy in 800m runIn remaining timeComplete as many of the following exercises as you can.Pull-ups – 1ptPower cleans 115/80 1ptFront...

Dec 18, 2020 by josh 326

12-19

25 min amrap – partner WOD “Ho Ho Holy Cow” 25 Snatches 95/65 25 Air Squats 25 Narrow Hand Push-Ups 25 Thrusters 95/65 25 Assault bike Calories 25 Cleans (hang) 95/65 25 Lunges (each leg) 25 Air Squats 25 Up Downs (AKA Burpees) 25...

Dec 17, 2020 by josh 353

12-18

Deadlift3-3-3-3 Open WOD11.215 min amrap9 deadlifts 155/10012 hand release pushups15 box jumps

Dec 16, 2020 by josh 362

12-17

Skillwork:Handstands:4 max effort sets of whatever level you are at:HoldsHSPUsDeficit HSPUsHandstand walks (for distance) WOD1000m Row30 Floor presses 95/65100 DUs

Dec 15, 2020 by josh 349

“Work it Wednesday”

“Work it Wednesday”2 x 10 minute AMRAPs10 Row or bike cals10 Burpees10 single arm Kb press 53/3510 reverse step lunges w/ kb:30 plank Rest 2 minutes between AMRAPs and pick up where you left off.

Dec 14, 2020 by josh 359

12-15

20 minutes to workClean and jerk WOD11 minutes2-4-6-8-10-….Power Cleans 135/95 *each round starts with 5 chest to bar pullups Elite: power cleans 165/115 and each round starts with 5 bar muscle ups

Dec 13, 2020 by josh 334

12-14

OHS5-5-5-3-3-3-1-1-1 WOD5 rounds15 wallball shots10 power snatches 95/655 burpees

Dec 11, 2020 by josh 321

12-12

Partner WOD: 40/40 hang power snatches/ohs30/30 hang power snatches/ohs20/20 hang power snatches/ohs50/35 cal bike or row20/20 hang power snatches/ohs30/30 hang power snatches/ohs40/40 hang power snatches/ohs RX 75/55 *25 minute time cap

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