June 2018 – CrossFit O'Fallon

Jun 30, 2018 by Mendy Finley 844

“1776”

“1776” 3 person team WOD”1776″ KB swings 53/35 Box Jumps 24/30 Air squats Push-ups Burpees Pull-ups *goal is to complete 1776 reps total of the above movements. Cycle through the movements in order, One athlete works at a time, each athlete...

Jun 28, 2018 by Mendy Finley 727

“Wittman”

Hero wod Wittman 7 Rounds For Time 15 Kettlebell Swings (1.5/1 pood) 15 Power Cleans (95/65 lb) 15 Box Jumps (24/20 in) U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade...

Jun 27, 2018 by Mendy Finley 649

6-28

Strength Strict Press 10-8-6-4-2 WOD: 9 min amrap 9 Push Press 95/65 9 burpee toes to bar

Jun 26, 2018 by Mendy Finley 815

6-27

Snatch 6×1 @85% or more of your 1rm Tabata OHS 95/65 Rest 4 minutes 10m shuttle sprints *every 10m run counts as a rep

Jun 25, 2018 by Mendy Finley 667

6-26

Clean and jerk 6×1 @85% or more of your 1rm WOD 10-8-6-4-2 Power Cleans 185/125 2-4-6-8-10: strict HSPU

Jun 24, 2018 by Mendy Finley 668

6-25

Pause Back squat 5×3 *pause 3 seconds in the bottom position. WOD 25 Burpees 25 Pull ups 25 Thrusters, 95/65 25 Double Unders 25 KBS, 53/35 25 Wall Balls, 20/14 25 Box Jumps, 24/20 25 walking lunges

Jun 22, 2018 by Mendy Finley 601

6-23

Lil’ bit of Helen & whole lotta Karen 4 rounds Run 400 (together) 50 wallballs 20/14 42 kb swings 53/35

Jun 21, 2018 by Mendy Finley 780

“Hammer”

Hero WOD fridays! “Hammer” Five rounds, each for time, of: 135/95 pound Power clean, 5 reps 135/95 pound Front squat, 10 reps 135/95 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds

Jun 20, 2018 by Mendy Finley 708

6-21

Push press 3-3-3-3-3 Climb in weight *Dip and drive, no rebel’s of the knees WOD Tabata Row cals Push ups Post WOD Stretch/foam roll. Prepare for Friday’s fun!!! ??ATTENTION PARENTS!!?? We will be doing a summer CFO kids program starting July 10...

Jun 19, 2018 by Mendy Finley 684

6-20

10 minutes Work on snatch technique work 10 minutes Work on clean and jerk technique work WOD 4 minutes Max reps of squat snatches 115/80 Rest 2 minutes 4 minutes Max reps squat clean and jerk 165/115

Jun 18, 2018 by Mendy Finley 699

6-19

Tuesday Deadlift 5-5-5 WOD Amrap 12 20 DUs 5 toes to bar 5 deadlifts 225/155

Jun 17, 2018 by Mendy Finley 683

6-18

back Squat 10-10-10rm WOD Run 400m 20 front squats Run 400m 15 front squats Run 400m 5 front squats RX 95/65, E 135/95