January 2018 – CrossFit O'Fallon

Jan 31, 2018 by Mendy Finley 682

2-1

Double Chipper 50 deadlifts 135/95 40 box jumps 24/20 30 pull-ups 20 squats (front OR back)135/95 10 shoulder to overhead 135/95 Rest 5 min 50 air squats 40 hand release push-ups 30 hang power cleans 135/95 20 lunge steps 10 burpee chest to bar...

Jan 30, 2018 by Mendy Finley 766

1-31

Strict press Find a 1 rep max WOD 150 kb swings 53/35 *emom 5 right arm kb jerks & 5 left arm kb jerks

Jan 29, 2018 by Mendy Finley 719

1-30

Snatches 5 sets of 2 (not touch and go, re-set and start second lift within 5 seconds. Hero WOD “Josh” 21 ohs 95/65 42 pull-ups 15 ohs 95/65 30 pull-ups 9 ohs 95/65 15 pull-ups

Jan 28, 2018 by Mendy Finley 758

1-29

Monday Find a heavy single front squat WOD 15 min amrap 3-6-9-12-15-18-… Hang power clean 115/80 Thruster 115/80 Burpees

Jan 26, 2018 by Mendy Finley 707

1-27

“FREAK” 24 min partner amrap 21 Thrusters (95/65 lb) 21 Pull-Ups 800 meter Run 30 Kettlebell Swings (70/53) 30 Pull-Ups 50 Double-Unders /150 singles 50 mountain climbers 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14) This wod...

Jan 25, 2018 by Mendy Finley 729

1-26

15 min to build to a heavy Snatch for the day WOD 4 rounds 400m run 5 power snatches 95/65 10 ohs 95/65

Jan 24, 2018 by Mendy Finley 649

1-25

Touch and go Deadlifts 5-5-5 WOD Open prep 12 min amrap 25ft walking lunge 10 burpees 25ft walking lunge 10 chest to bar pull-ups

Jan 23, 2018 by Mendy Finley 929

1-24

Back squats find a 2 rep max WOD “Quads on fire” 8 min amrap 8 front squats 115/75 12 box steps 24/20 (no jumping)

Jan 22, 2018 by Mendy Finley 722

1-23

Strict press 3-3-3-3 Wod 1000m row 50 air squats 30 hspu’s

Jan 21, 2018 by Mendy Finley 850

1-22

Monday Clean and jerk 15 min to build to a heavy single for the day WOD Christina * 20 minutes * 9 Pull-ups * 9 Cleans 95/65 * 9 Kettlebell Swings 53/35 * 9 Toes-to-bar * 9 Push Press 95/65 * 9 Burpees On January 8th, 2011 in Tucson Arizona...

Jan 19, 2018 by Mendy Finley 749

1-20

In teams of 2 or 3 Accumulate these reps in any order and any way you like with one athlete working at a time. 100 push-ups 100 wallballs 100 pull-ups 100 kb swings 100 lunges 100 box jumps

Jan 18, 2018 by Mendy Finley 942

1-19

7 sets of 3 pos clean (below knee, mid thigh, hip). Pause 2 seconds at each position WOD 13.4 7 min amrap 3-6-9-12-15-18-… Clean and jerks 125/95 Toes to bar