April 2018 – CrossFit O'Fallon

Apr 30, 2018 by Mendy Finley 761

5-1

Back Squat 5@60% 5@70% 5+@80% WOD 21-15-9-6-3 HSPU Front squats 135/95 Burpees

Apr 29, 2018 by Mendy Finley 760

4-30

Find a 1 rep max hang snatch WOD 3 rounds Run 400m 20 alt db or kb snatches 50/35

Apr 27, 2018 by Mendy Finley 700

2-28

No classes today! Come support our athletes competing in the Dynamic Duo today! Event starts at 8:30

Apr 26, 2018 by Mendy Finley 806

Remember NO classes this Saturday the 28th! Come support our athletes from CFO competing in the Dynamic Duo!! Deadlift 5@65% 3@75% 1+@85% (this is a max effort set) WOD 14 min amrap 5-10-15-20-25-30-….. Ball Slams *after each round run...

Apr 25, 2018 by Mendy Finley 769

4-26

Strict press 5@65% 3@75% 1+@85% (this is a max effort set) WOD 12 min Even: 15 wallballs Odd: max effort kb swings 53/35

Apr 24, 2018 by Mendy Finley 719

4-25

20 minutes to work on: 3 position snatch (floor, knee, hip) WOD 21-15-9 Power snatch 95/65rx. 115/80E Box jumps 24/20

Apr 23, 2018 by Mendy Finley 741

4-24

Back Squat 5@65% 3@75% 1+@85% (this is a max effort set) WOD 50 HSPU 75 Pull-ups 100 air squats *divide reps anyway you like

Apr 22, 2018 by Mendy Finley 879

“Incredible Hulk”

Work the following complex for 15 min: 3 position clean + 1 jerk (Floor, hip, knee) WOD “Incredible Hulk” 20 min AMRAP: 5 Deadlifts 115/75 5 Hang Power Cleans 115/75 5 Front Squats 115/75 5 Push Press 115/75 5 Back Squat 115/75

Apr 20, 2018 by Mendy Finley 681

4-21

Partner WOD 1 8 min amrap 15 Power cleans 15 Burpee over bar 135/85rx. 155/105E During burpees Non- working teammate must hold bar in front rack while other teammate completes burpees Rest 5 min Partner WOD2 10 min time cap Buy in 1000Row (both...

Apr 19, 2018 by Mendy Finley 727

4-20

Deadlift 3@60% 3@70% 3+@80%. This is s max effort set WOD 2 rounds 30 KB swings 53/35 10 box jumps 24/20 30 goblet squats 53/35 10 box jumps 24/20 30 kb Push Press 53/35 (15 ea arm) 10 box jumps 24/20

Apr 18, 2018 by Mendy Finley 744

4-19

Strict press 3@60% 3@70% 3+@80%. This is s max effort set WOD 7 min amrap 3-6-9-12-15-18-21-…. Shoulder to overhead 115/80 Toes to bar

Apr 18, 2018 by josh 1815

ON RAMP Program

CrossFit O’Fallon’s ON RAMP program is for all new CrossFitters. If you have never done CrossFit, this introductory program will give you three 1-on-1 sessions with either Coach Mendy or Coach Kristy. You will learn the fundamentals...