January 2019 – CrossFit O'Fallon

Jan 31, 2019 by Mendy Finley 744

“Fight Gone Bad”

Strength 15 min of Clean & Jerk tech work. *choose perfect form over load. WOD Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sdhp 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories)...

Jan 30, 2019 by Mendy Finley 791

1-31

Strength/skill A) 4×5 HSPU B) 4×5 Pull-up *use your strongest variation of each of these WOD 5 attempts at this complex for max load 3x 1 deadlift + 2 hang cleans + 3 jerks + 4 bent rows You must cycle through this complex 3 times...

Jan 29, 2019 by Mendy Finley 997

“Double Chipper”

Double Chipper 50 deadlifts 135/95 40 box jumps 24/20 30 pull-ups 20 squats (front OR back)135/95 10 shoulder to overhead 135/95 Rest 5 min 50 air squats 40 hand release push-ups 30 hang power cleans 135/95 20 lunge steps 10 burpee chest to bar...

Jan 28, 2019 by Mendy Finley 705

1-29

Work this complex for 20 minutes 1 hang snatch + 1 snatch WOD 7 minutes 3-6-9-12-15-….. Power Snatches 95/65 TTB

Jan 27, 2019 by Mendy Finley 707

1-28

Back squat 5-4-3-2-1 15 min amrap 3-6-9-12-15-18-… Hang power clean 115/80 Thruster 115/80 Burpees

Jan 25, 2019 by Mendy Finley 582

1-26

Partner WOD 24 minute AMRAP Partner A – bear crawl the length of box, perform 5 burpees, bear crawl back perform 5 burpees Partner B – 20” box step ups while Partner A is working. After Partner A completes the second set of burpees...

Jan 24, 2019 by Mendy Finley 516

“Christina”

15 mins Split jerk technique work WOD Christina * 20 minutes * 9 Pull-ups * 9 Cleans 95/65 * 9 Kettlebell Swings 53/35 * 9 Toes-to-bar * 9 Push Press 95/65 * 9 Burpees

Jan 23, 2019 by Mendy Finley 786

“Quads on fire”

Deadlift 5-4-3-2-1 WOD “Quads on fire” 8 min amrap 8 front squats 115/75 12 box steps 24/20 (no jumping)

Jan 22, 2019 by Mendy Finley 583

1-23

Cleans 2-2-2-2-2 WOD 5 RFT: 10 Power Cleans, 135/95 10 Burpees

Jan 21, 2019 by Mendy Finley 651

1-22

Back squat 3-3-3-3-3 WOD Cindy, Strict! Complete as many rounds as possible in 20 minutes of: 5 strict pull-ups 10 honest push-ups 15 squats

Jan 20, 2019 by Mendy Finley 588

1-21

Snatch 2-2-2-2-2 WOD 30 ground to overhead 135:95rx 155/105elite *emom 20 DU’s , starting at 1:00

Jan 18, 2019 by Mendy Finley 852

1-19

21 min partner amrap 30 Deads 135/95 30 Pull-ups 30 push-ups 30 power Cleans 135/95 30 Sit-ups 30 Air Squats 30 Jerks 135/95 *One partner works at a time.