November 2018 – CrossFit O'Fallon

Nov 30, 2018 by Mendy Finley 633

12-1

Partner wod 50-40-30-20-10 Kb swings 53/35 Toes to bar Wallballs 20/14 *Divide reps anyway you like!

Nov 29, 2018 by Mendy Finley 590

“Wood”

Hero WOD “Wood” 5 Rounds For Time 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-pull (95/65 lbs) 10 Thruster (95/65 lbs) 1 minute Rest

Nov 28, 2018 by Mendy Finley 707

11-29

Thursday Strict Press 3-3-3-3-3 WOD From the main site 7 rounds for time of: 10 burpees 20 sit-ups

Nov 27, 2018 by Mendy Finley 650

“Isabel”

OHS 5-5-5-5-5 WOD Squatting Isabel 30 squat snatches for time RX 135/95

Nov 26, 2018 by Mendy Finley 843

11-27

5rm deadlift WOD 45 DUs Then 9-15-21 Deadlifts 225/155 Hspu Then 45DUs

Nov 25, 2018 by Mendy Finley 553

11-26

Front squats 3-3-3-3-3 WOD 10 min 3-6-9-12-15-18-… Squat cleans 115/80 C2B pull-ups *Elite – bar muscle ups

Nov 23, 2018 by Mendy Finley 534

11-24

In teams of 2 or 3 20 minutes 8x200m row In remaining time AMRAP of: 40 shoulder to overhead 95/65rx 40 pull-ups 40 sdhp 95/65

Nov 22, 2018 by Mendy Finley 616

7,8&9am classes only today! Find a heavy power clean for the day Using 70% of your heavy power clean complete 2 rounds for max reps of 1 min deads 1 min rest 1 min power cleans 1 min rest 1 min power clean and jerk 1 min rest

Nov 21, 2018 by Mendy Finley 615

Happy Thanksgiving!

7am and 8am classes today! Hero WOD ”Bert” *in teams of 2 or 3 For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150 Walking Lunges 400 meter Run 100 Push-Ups 400 meter Run...

Nov 20, 2018 by Mendy Finley 593