December 2018 – CrossFit O'Fallon

Dec 31, 2018 by Mendy Finley 558

Happy New Year!

Open gym today! 9-11am Suggested WOD “Barbara” 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 Minutes Rest *or choose another girl **You can also join a few of us who will be taking on “Chad” tomorrow!

Dec 30, 2018 by Mendy Finley 649

12-31

Class times: 5,6,7,8&9am Back squat 5×5 WOD “Fractured Fran” 5 rounds 9 thrusters 95/65 9 pull-ups

Dec 28, 2018 by Mendy Finley 534

12-29

Teams of 3 or 2 One athlete works at a time: Row 1500m (switch every 250m) 75 Hang Power Snatches, 75/55 75 Shoulder to overhead 75/55 75 Hang Power Snatches, 75/55 Row 1500m (switch every 250m)

Dec 27, 2018 by Mendy Finley 552

12-28

WOD 1 With a running clock for 12 minutes and, with a 135/95lb. barbell, complete: 1 minute of power cleans 1 minute of push jerks 2 minutes of power cleans 2 minutes of push jerks 3 minutes of power cleans 3 minutes of push jerks WOD 2 Jon Wards...

Dec 26, 2018 by Mendy Finley 538

12-27

Snatch 2-2-2-2-2 2 min pull-ups 2 min rest 2 min burpees 2 min rest 2 min burpee pull-ups 2 min rest 2 min wallballs Score is total reps

Dec 25, 2018 by Mendy Finley 624

12-26

Class times today are 7,8&9am Only. Front squats 10-8-6-4-2 WOD: Courtesy of the main site 4 rounds Run 400m 50 air squats

Dec 23, 2018 by Mendy Finley 606

“12 days of Christmas”

Class times: 7, 8, & 9am today! “12 days of Christmas” 1 hspu 2 lateral bar hops 3 hand release push-ups 4 push press 95/65 5 SDHP 95/65 6 burpees 7 pull-ups 8 thrusters 95/65 9 toes 2 bar 10 kb swings 11 box jumps 12 lunges The WOD is...

Dec 21, 2018 by Mendy Finley 534

10-22

Teams 2 or 3 Team workout 100 kb swings 100 burpees 100 air squats 100 push-ups 100 TTB 100 cal row. One athlete works at a time. You can jump around to different movements. Get as far as possible in 22 minutes!

Dec 20, 2018 by Mendy Finley 566

“Red Nosed Reindeer”

Deadlifts 3-3-3 WOD “Red Nosed Reindeer” For Time 25 Rower calories 25 Up downs (aka burpees) 25 Double unders 25 Overhead squats 115/75 25 Lunges w/weight 115/75 (front or back) 25 Push press 115/75 25 Hang snatches 115/75

Dec 19, 2018 by Mendy Finley 582

12-20

10 min emom 2 TGUs. *you choose the weight WOD Mountain Annie 50-40-40-20-10 Mountain climbers Sit-ups

Dec 18, 2018 by Mendy Finley 549

12-19

Work this complex for 20 min 3 position snatch Floor, knee, hip *no need to go heavy just focus on perfect position. WOD 800m run 50 alt db or kb snatches 50/35 30 TTB

Dec 17, 2018 by Mendy Finley 554

12-18

Build to a heavy clean and jerk for the day WOD Using 70-75% of today’s heavy c&j 30 clean and jerks