March 2018 – CrossFit O'Fallon

Mar 30, 2018 by Mendy Finley 609

3-31

17 min amrap 60 power cleans 30 burpees 60 front squats 30 burpees 60 shoulder to overhead 30 burpees In remaining time as many clean and jerks as possible

Mar 29, 2018 by Mendy Finley 707

3-30

Build to a heavy single deadlift for the day WOD 75 wallballs 20/14 50 deadlifts 185/125 25 pull-ups *elite : chest to bar pull-ups

Mar 28, 2018 by Mendy Finley 824

“Mountain Annie”

5 alternating max effort sets of Handstand push-ups / Strict pull-ups or ring rows WOD Mountain Annie 50-40-30-20-10 Mountain climbers Sit-ups

Mar 27, 2018 by Mendy Finley 704

3-28

Snatch 2-2-2-2-2 (Climbing) WOD Run 800 Rest 2 min Run 400 Rest 2 min Run 800 *score is total time

Mar 26, 2018 by Mendy Finley 733

Power Clean and jerks 3-3-3 WOD “The Chief” Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Complete as many rounds as possible (AMRAP) in 3 minutes, then...

Mar 25, 2018 by Mendy Finley 722

3-26

Monday 5×3 pause back squats WOD 10 min amrap 15 Kb swings 53/35 15 goblet squats 53/35

Mar 23, 2018 by Mendy Finley 696

3-24

In teams of 2 or 3 1000m row buy in 10 rounds 10 ground to overhead 115/80 10 box overs 24/20 1000 m row cash out 25 min time cap

Mar 21, 2018 by Mendy Finley 749

3-22

Turkish get ups 10 each arm *challenge yourself! WOD 7 min amrap Sdhp 95/65, 115/80E 3-6-9-12-15-18-21 After each round of sdhp, complete 25 DUs

Mar 20, 2018 by Mendy Finley 847

3-21

Wednesday 5×5 front squats EMOMx15 Min 1: 10 air squats + 5 Power Cleans, 135/95 Min 2: 10 air squats + 5 TTB Min 3: 10 air squats + 5 Push Jerks, 135/95 Repeat sequence for 15 minutes

Mar 19, 2018 by Mendy Finley 730

3-20

Tuesday Find a heavy 3 position snatch WOD 5 rounds 12 kb swings 53/35 3 Muscle ups (bar or ring) Scale Muscle ups with 6 pull-ups and 6 push-ups

Mar 18, 2018 by Mendy Finley 692

3-19

Clean and jerk 2-2-2-2 WOD 21-15-9 Box jumps 24/20 Hang power clean & jerk 95/65 Burpees

Mar 16, 2018 by Mendy Finley 660

3-17

32 round tabata Rotate through the following movements: Hang power snatch 95/65 Pull-ups Hang power clean 95/65 Air squats