November 2017 – CrossFit O'Fallon

Nov 30, 2017 by Mendy Finley 1017

12-1

OHS 5-5-5-5. Work for perfect positioning rather than trying to go real heavy WOD 12 min amrap 7 ground to overhead (any way) 115/80 9 jumping lunges 11 hand release push-ups

Nov 29, 2017 by Mendy Finley 826

11-30

Hang power clean 3-3-3-3-3 From the main site 50-40-30-20-10 Kb swings 53/35 Sit ups

Nov 28, 2017 by Mendy Finley 895

11-29

Snatch 1-1-1-1-1 Wod 100 DU’s 10 c2b pull-ups 20 clusters 95/65 10 c2b pull-ups 100 DU’s

Nov 28, 2017 by Mendy Finley 937

11-27

15 minutes of jerk work from the rack, focus on perfect technique. WOD 21 deads 225/155 21 hspu Run 400 15 deads 225/155 15 hspu Run 400 9 deads 225/155 9 hspu Run 400

Nov 26, 2017 by Mendy Finley 919

11-27

Back squats 10×3 WOD 10 minutes Even: 6 burpees Odd: max effort TTB

Nov 24, 2017 by Mendy Finley 856

11-25

3 rounds 50 Wallballs 20/14 30 Pull-ups rx, C2B E 40 KB swings 53/35rx 70/53E 20 OHS 95/65rx. 135/95E Run 400 together Teams of 2 or 3. One athlete works at a time, except team runs 400 together.

Nov 23, 2017 by Mendy Finley 1012

7,8&9am classes only Find a heavy power clean for the day Using 70% of your heavy power clean complete 2 rounds for max reps of 1 min deads 1 min rest 1 min power cleans 1 min rest 1 min power clean and jerk 1 min rest

Nov 22, 2017 by Mendy Finley 844

11-23

Class times: 7,8am Hero WOD “Coffland” 6 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 800 meter Run 30 Push-Ups With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If...

Nov 21, 2017 by Mendy Finley 914

11-22

Take 20 minutes to work on the following complex: 1 high hang snatch + 1 snatch WOD 7 min amrap 3-6-9-12-15-18-… Power snatches 95/65rx, 115/80E Burpees Thanksgiving hours: Thursday 7&8am Friday 7,8&9am Saturday 7,8&9am

Nov 20, 2017 by Mendy Finley 921

11-21

Push jerk 3-3-3-3-3 WOD 50 cal row 40 deadlifts 185/125E, 135/95rx 30 box jumps 24/20 20 shoulder to overhead 185/125E, 135/95rx

Nov 19, 2017 by Mendy Finley 816

11-20

Back squats 5×7 WOD 4 rounds 15 overhead lunges 45/25 (plate) 15 pull-ups

Nov 17, 2017 by Mendy Finley 817

11-18

For 20 minutes, in teams of 2 or 3 AMRAP of: 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings 53/35 30 Lunges 30 Knees-to-Elbows 30 Push Press 95/65 30 Superman’s 30 Wall Balls 20/14 30 Burpees 30 Double-Unders