January 2018 – Page 2 – CrossFit O'Fallon

Jan 17, 2018 by Mendy Finley 1012

1-18

Turkish getups 10 each arm WOD 5 rds 20 Kb swings Accumulate a :60 second plank

Jan 16, 2018 by Mendy Finley 830

7 sets of 3 pos snatch (below knee, mid thigh, hip). Pause 2 seconds at each position WOD 30 ground to overhead 155/105 *emom 20 DU’s , starting at 1:00 **elite must do snatches for ground to overhead.

Jan 15, 2018 by Mendy Finley 720

1-16

Strict Press 5×5 WOD 8 min amrap 5 hspu 10 pull-ups 25 air squats Rest 4 min 8 min amrap 5 hspu 10 pull-ups 25 air squats

Jan 14, 2018 by Mendy Finley 760

1-15

Back squats 5×5 WOD 1000m row 30 deadlifts 135/95 20 front squats 135/95 30 deadlifts 135/95

Jan 12, 2018 by Mendy Finley 672

1-13

In teams of 2 or 3 21 min AMRAP 1000 m row (switch partners every 250) 30 Push press 95/65 20 Chest to bar pull-ups/Pull-ups

Jan 11, 2018 by Mendy Finley 830

1-12

Friday Work 20 min on this complex: 1 power clean + 1 pause front squat + 1 jerk WOD 21-15-9 Squat cleans 135/95 Bar facing Burpees

Jan 10, 2018 by Mendy Finley 996

1-11

Deadlift Find a heavy double WOD 3 Rounds, Max reps of: 1 min Box Jump Overs, 24/20 1 min TTB 1 min Deads, 225/155 1 min Rest

Jan 9, 2018 by Mendy Finley 762

1-10

Wednesday 4 sets of 10 steps Front rack walking lunge WOD 10 min Amrap 5-10-15-20-25-30-… Kb swings 53/35 Push-ups *200 m run after each round

Jan 8, 2018 by Mendy Finley 684

1-9

Tuesday 7 EMOM 2 Snatches Use 70% or more of your one rep max WOD 30-20-10 Power snatches 95/65 HSPU

Jan 7, 2018 by Mendy Finley 724

1-8

Back Squats 4×9 WOD 3 rounds 60 DUs 40 air squats 20 pull-ups

Jan 5, 2018 by Mendy Finley 757

1-6

Remember tonight is the CFO party! 6pm Bring a side dish, what you like to drink, and a $10 “rob your neighbor” gift! We’re excited to see everyone! Today’s WOD: In teams of 3 5 min amrap Partner 1: 20 kb swings Partner 2...

Jan 4, 2018 by Mendy Finley 767

“The Lyon” (Happy 28th Birthday Mandy)

Hero WOD “The Lyon” 5 rds 7 squat cleans 165/115 7 jerks 165/115 7 burpee chest to bar pull-ups *rest 2 min after each round *if the 165/115 is too aggressive choose a challenging weight Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an...