December 2017 – CrossFit O'Fallon

Dec 31, 2017 by Mendy Finley 785

New Year’s Day

Open Gym hours 8am – 11am Suggested WOD: “Angie” 100 pull-ups 100 sit-ups 100 squats Reps can be partitioned anyway you like. Happy New Year!!

Dec 29, 2017 by Mendy Finley 811

In teams of 2 or 3 25 min amrap 20 thrusters 115/75 20 box jumps 20 kb swings 53/35 30 thrusters 95/65 30 box jumps 30 kb swings 53/35 40 thrusters 75/45 40 box jumps 40 kb swings 53/35 50 thrusters 45/35 In the remaining time as many cals as...

Dec 28, 2017 by Mendy Finley 907

12-29

Friday Work the following complex for 15 minutes 1 full snatch + 1 hang snatch WOD From the main site On a 12-minute clock, 4 rounds of: 1 minute of 1.5-pood kettlebell snatches 1 minute of sit-ups 1 minute of lunges

Dec 28, 2017 by josh 1656

Jonathan Ward

Happy Birthday, Jonathan!! You are celebrating a birthday – 0ops, I mean burpee-day. So, let’s have a “Death by Burpees” WOD. Best wishes for a great day and even better year. Anniversary: February 1, 2015 Birthday: ...

Dec 27, 2017 by Mendy Finley 1034

12-28

Thursday Push / Pull 5 max effort super sets of: HSPU Pull-ups If you are efficient in these movements then do them strict, rest as needed after each set of pull-ups WOD Jon Ward’s birthday gift to CFO “Death by burpees” Minute 1 – 1 burpee...

Dec 26, 2017 by Mendy Finley 1025

12-27

Wednesday Work this complex for 15 minutes Clean+hang clean+jerk WOD From the main site Set a clock for 12 minutes and, with a 135/95lb. barbell, complete: 1 minute of squat cleans 1 minute of push jerks 2 minutes of squat cleans 2 minutes of...

Dec 25, 2017 by Mendy Finley 916

12-26

Back squat 10-8-6-4-2 WOD 2 min pull-ups 2 min rest 2 min burpees 2 min rest 2 min burpee pull-ups 2 min rest 2 min wallballs Score is total reps

Dec 24, 2017 by Mendy Finley 748

Merry Christmas!!

12/25 Christmas – closed 12/26 7am open gym 8&9am normal classes 4,5,6pm normal classes Normal hours the rest of the week.

Dec 22, 2017 by Mendy Finley 1121

“Santa Gone Bad!”

Partner wod Santa Gone Bad 3 rounds 1 min ground to overhead 135/95 1 min burpees 1 min wallballs 1 min pull-ups 1 min kb or db snatches 53/35 Rest 1 min One partner works at a time!

Dec 21, 2017 by Mendy Finley 934

“12 Days of Christmas”

“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 swings 11 box jumps 12 lunges

Dec 21, 2017 by Mendy Finley 866

12-21

TGU 10 each arm WOD 12 min amrap 400 m run 20 kb swings 53/35

Dec 19, 2017 by Mendy Finley 1010

“Red Nosed Reindeer”

Work up to a heavy set of: 3 Position Clean + Jerks Position 1 = Mid Thigh Position 2 = Below Knee Position 3 = Floor *jerk after each clean WOD “Red Nosed Reindeer” For Time 25 Rower calories 25 Up downs (aka burpees) 25 Double unders 25...