September 2018 – CrossFit O'Fallon

Sep 30, 2018 by Mendy Finley 624

10-1

Find a 1 rm front squat WOD Tabata Something Else” 8 round of max reps in :20 with :10 rest of: Pull up Push up Sit up Squat

Sep 28, 2018 by Mendy Finley 520

9-29

50 Power cleans 135/95 20Pull-ups 50 Shoulder to overhead 135/95 20 Pull-ups 50 push-ups 20 pull-ups 50 kb swings 53/35 20 pull-ups Try to keep reps 50/50 between the partners.

Sep 27, 2018 by Mendy Finley 912

Hero WOD “Bowen” 3 rounds for time of: Run 800 meters 7 deadlifts 275/185 10 burpee pull-ups 14 single arm kb thrusters (7 each arm) 20 box jumps 24/20 This wod has a 40 min time cap.. Captain Jeffrey Bowen, of Alexander, North Carolina, died...

Sep 26, 2018 by Mendy Finley 650

9-27

Work on clean and jerk Build to a heavy single if your technique feels right! WOD 2 min amrap: wallballs 20/14 2 min rest 1 min amrap: wallballs 1 min rest 1 min amrap: wallballs 1 min rest ….. WOD ends when you complete 150 wallballs

Sep 25, 2018 by Mendy Finley 625

9-26

Strict press 3-3-3-3-3 AMRAP 15: 6 HSPU 12 KBS 53/35 200m Run

Sep 24, 2018 by Mendy Finley 636

9-25

Build to a heavy snatch for the day. WOD 2 rounds 12 OHS, 95/65 rx, 135/95E 12 Burpees 9 Power Snatches 95/65rx 135/95E 9 Burpee Box Jumps 24/20 6 Squat Snatches 95/65rx 135/95E 6 Burpee C2B

Sep 23, 2018 by Mendy Finley 835

9-24

Front squat 3-3-3-3-3. Climbing WOD 11 minutes 6 Theusters 95/65 9 Lateral Barbell Burpees 12 TTB

Sep 21, 2018 by Mendy Finley 533

9-22

Partner WOD 20 min amrap 16 Deadlifts 185/125 16 Box jumps 24/20 16 Hspu Scale the hspu with regular push-ups

Sep 20, 2018 by Mendy Finley 629

“Harper”

Harper Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 15 135/95 power cleans 21 squats 400-meter run with a 45/25 plate *athletes will strip the plate off their bar that they are using for the power cleans Phoenix...

Sep 19, 2018 by Mendy Finley 705

9-20

20 min of: Jerk technique work from the rack WOD 4 rds 20 alt db or kb snatches 50/35 50 DU’s

Sep 18, 2018 by Mendy Finley 647

“The Pump”

Happy 40th birthday Josh!!! Let’s get our “Pump” on!! “The Pump” 20 min amrap 6 strict press 7 front squats 8 bent rows 9 dead lift (tng) 10 back squats *you choose the weight, once you start the complex you must complete...

Sep 17, 2018 by Mendy Finley 637

9-18

Find a 2rm power snatch WOD 20 Power Snatches 95/65 rx, 115/80E 800m Run 20 Power Snatches 95/65rx, 115/80E