WOD – Page 91 – CrossFit O'Fallon

Nov 5, 2020 by josh 375

“Emily”

Emily 10 rounds for time of:30 double-unders15 pull-ups30 squats100-m sprintRest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a...

Nov 4, 2020 by josh 410

“Bad Karma”

Build to a heavy power clean WOD“Bad Karma”50-40-30-20-10Barbell curls 45/35 10-20-30-40-50Kb swings 53/35

Nov 3, 2020 by josh 405

“Work it Wednesday”

“Work it Wednesday” 6 rounds3 min AMRAP5 HSPUs10 deadlifts 155/10515 Sit-ups10 cal bike or rowRest 1 min after each amrap*pick up each amrap where you left off

Nov 2, 2020 by josh 379

11-3

Push Press3-3-3 Happy Star5-7-9-11 reps for time of:Burpee over the barThrusters, increasing load each roundRun 200 meters at the start of each roundRX:♀ 65-75-85-95-lb. thrusters♂ 95-105-115-135-lb. thrusters Elite:♀ 95-105-110-115-lb...

Nov 1, 2020 by josh 372

11-2

Find a heavy snatch for the day WOD30 OHS,30 TTB20 Power Snatch,20 TTB10 Squat Snatch,10 TTBRX 95/65 E 115/80

Oct 30, 2020 by josh 348

10-31

In teams of 2 or 3 3 rounds50 Wallballs 20/1440 KB swings 53/35rx 70/53E30 Burpees40 box jumps 24/20400m run (together) *one works at a time except all run together

Oct 30, 2020 by josh 383

“Hammer”

“Hammer”5 Rounds For Time5 Power Cleans (135/95 lb)10 Front Squats (135/95 lb)5 Jerks (135/95 lb)20 Pull-Ups90 seconds Rest

Oct 28, 2020 by josh 386

10-29

3 position snatch(Hip, knee, floor) WOD10 minutesEven: 15 sit-upsOdd: as many single arm dB or kb snatches as possibleRx 53/35 Score is total snatches

Oct 27, 2020 by josh 397

10-28

CFO Halloween chipper” 31 kb swings 53/35 31 hollow rocks 31 power cleans 95/65 31 burpees 31 wallballs 20/14 31 shoulder to overhead 95/65 31 hand release push-ups 31 DU’s 31 pull-ups 31 calorie row *complete the movements in ANY order you like...

Oct 26, 2020 by josh 432

10-27

Today’s the last day to get your fall gear pre ordered. Here’s the link: https://crossfitofallonmo.com/shop/ Work 20 minutes on 3 position clean (hip,knee, floor) WOD 3 rds1 min power cleans 135/951 min rest1 min bike or rower cals1 min rest1 min...

Oct 25, 2020 by josh 370

10-26

Tomorrow is the last day to pre order Fall merchandise! Here’s the link: https://crossfitofallonmo.com/shop/ OHS5-5-3-3-3-1-1-1 WOD:12-9-6-3Toes to barThrusters 95/65Bar facing burpees *elite 115/75

Oct 23, 2020 by josh 338

10-24

Partner WOD: 1600m rowThen10 rounds10 shoulder to overhead 155/10512 pullups If you would like to pre order some CFO fall merchandise, here’s the link: https://crossfitofallonmo.com/shop/

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