July 2018 – CrossFit O'Fallon

Jul 31, 2018 by Mendy Finley 678

“Nasty girls”

5rm clean *these don’t have to be touch and go, you may drop the bar rest no more than 2 seconds before starting the next rep WOD “Nasty Girls” 3 rds 50 air squats 7 muscle ups 10 hang power cleans 135/95 *scale as needed.

Jul 30, 2018 by Mendy Finley 579

7-31

Strict Press 10-8-6-4-2 WOD Pushing Nicole AMRAP in 20 minutes 400 Meter Run Max Hspu (unbroken) *score is total hspu. If you come off the wall the set ends

Jul 29, 2018 by Mendy Finley 653

7-30

Pause OHS 5×3 *5 second hold in bottom WOD 5-10-15-20-15-10-5 OHS 95/65 TTB

Jul 27, 2018 by Mendy Finley 596

7-28

Partner WOD 20 min amrap: 30 ball slams 30/20 30 power cleans 135/95 30 pull-ups 60 DUs or singles

Jul 26, 2018 by Mendy Finley 659

“Jennifer”

“Jennifer” Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 54/35 20 box jumps 24/20 Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was...

Jul 25, 2018 by Mendy Finley 716

7-26

3rm backsquat WOD 2 min amrap wallballs 2 min rest 1 min amrap wallballs 1 min rest 1 min amrap wallballs 1 min rest 1 min amrap wallballs

Jul 24, 2018 by Mendy Finley 617

7-25

Wednesday TGU – 10 each arm WOD 21-18-15-12-9-6-3 Deadlift 225/155 Hspu This WOD has a 12 minute time cap. If you complete it before 12 minutes you are finished, or get as far as you can. You can scale hspu’s with push-ups

Jul 23, 2018 by Mendy Finley 893

7-24

Tuesday Heavy 1 rep snatch 8 Amrap 7 hang Power snatch 95/65rx 115/80E 7 chest to bars 7 burpees

Jul 22, 2018 by Mendy Finley 726

7-23

Find a Heavy 1 rep clean and jerk WOD 10-8-6-4-2 of: Squat Cleans, 135/95 200m Run after every round.

Jul 20, 2018 by Mendy Finley 665

7-21

Partner WOD 300 DU’s 200 kb swings 53/35 100 toes to bar 50 burpees *divide reps any way you like. You do not have to complete one exercise before moving on to the next.

Jul 19, 2018 by Mendy Finley 1410

“Saman”

“Saman” 8 Rounds for Time 13 Deadlifts (185/125 lb) 17 Wall Balls (20/14 lb) 400 meter Run *45 min time cap **you may also complete this as a partner wod if you like.

Jul 18, 2018 by Mendy Finley 959

7-19

6×4 Push Press WOD 3 rds With right arm: Single arm overhead carry 50’ Single arm front rack carry 50’ Single arm farmer carry 50’ With left arm: Single arm overhead carry 50’ Single arm front rack carry 50’ Single arm farmer carry 50’...