November 2018 – Page 2 – CrossFit O'Fallon

Nov 16, 2018 by Mendy Finley 545

11-17

Teams of 2 or 3 3 rounds 50 Wallballs 20/14 40 KB swings 53/35rx 70/53E 30 Pull-ups rx, C2B E 20 snatches 95/65rx. 135/95E Run 400 together

Nov 15, 2018 by Mendy Finley 574

Hero WOD “Klepto” 4 rounds for time of: 27 Box jumps, 24/20 20 Burpees 11 Squat cleans, 145/105 U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base...

Nov 14, 2018 by Mendy Finley 606

11-15

All morning classes are cancelled! Deadlift 3-3-3-3-3 WOD 30 TGUs. 53/35

Nov 13, 2018 by Mendy Finley 593

11-14

Front Squat 3-3-3-3-3 WOD Time priority Fran 21-15-9 Thrusters 95/65 Pullups *work 1 minute on, rest 1 minute until all reps are complete.

Nov 12, 2018 by Mendy Finley 609

11-13

Strict press 3-3-3 Push press 3-3-3 Push jerk 3-3-3 WOD 60 cal row 40 Hspu 20 burpees

Nov 11, 2018 by Mendy Finley 609

“Three Wise Men”

Strength Snatch 2-2-2-2-2 WOD “Three Wise Men” AMRAP in 4 minutes 5 Hang Squat Snatch 135/95E, 95/65rx 10 Bar-Facing Burpees Rest 2 minutes AMRAP in 4 minutes 10 Power Cleans 135/95E, 95/65rx 20 Pull-Ups Rest 2 minutes AMRAP in 4 minutes 15 Box...

Nov 9, 2018 by Mendy Finley 549

11-10

Teams of 3 AMRAP 20: 7 Alternating Dumbbell Snatches (50/35)rx 10/7 Calorie Row 7 Burpees over the erg Each athlete completes a full round, then switch.

Nov 8, 2018 by Mendy Finley 616

11-9

Deadlift 3-3-3-3-3 WOD AMRAP 7 Wall Balls EMOM complete 5 Deads, 225/155 * Start with the wall balls. Score is number of wall balls complete in 7 minutes.

Nov 7, 2018 by Mendy Finley 598

11-8

Power Clean & Jerk Build to a heavy single for the day WOD AMRAP 15: 9 Power Cleans 135/95RX, 165/115E 12 Hand Release Push ups 15 Box Jumps, 24/20″

Nov 6, 2018 by Mendy Finley 912

11-7

Front squat 5-5-5-5 WOD 3 rounds 1 min thrusters 95/65 1 min DUs 1 min sit-ups 1 min rest

Nov 5, 2018 by Mendy Finley 612

11-6

Choose a skill to work on: Handstand walking Shoulder taps Hspus / Strict it kipping *if you are unable to go upside down, a coach will give you modifications. WOD 1000m row Then 21-15-9 Kb swings 53/35 Burpees

Nov 4, 2018 by Mendy Finley 624

11-5

Find a heavy snatch for the day WOD 30 OHS, 115/80 30 TTB 20 Power Snatch, 115/80 20 TTB 10 Squat Snatch, 115/80 10 TTB