January 2019 – Page 2 – CrossFit O'Fallon

Jan 17, 2019 by Mendy Finley 552

1-18

7 sets of 3 pos snatch (below knee, mid thigh, hip). Pause 2 seconds at each position WOD In 15 minutes 100 wallballs 20/14 50 DU’s 25 burpees In the remaining time Find a 2 rm front squat from the floor. **Score is time you completed the WOD +...

Jan 16, 2019 by Mendy Finley 734

1-17

Turkish Get UPS 10 each arm WOD 5 rds 20 Kb swings 53/35 Accumulate a :60 second plank after each round.

Jan 15, 2019 by Mendy Finley 555

1-16

7 sets of 3 pos clean (below knee, mid thigh, hip). Pause 2 seconds at each position WOD AMRAP Clean and Jerks in :30, rest 1:30 between rounds 3 rounds at 85% of 1rm 3 rounds at 70% of 1rm 3 rounds at 55% of 1rm *please note, 1 round is :30 work...

Jan 14, 2019 by Mendy Finley 582

1-15

Strict Press 3-3-3-3 Push press 2-2-2-2 WOD 8 min amrap 5 hspu 10 pull-ups 25 air squats Rest 4 min 8 min amrap 5 hspu 10 pull-ups 25 air squats

Jan 13, 2019 by Mendy Finley 522

1-14

Backsquats 5-5-5-5 WOD 1K Row 30 Deads, 135/95 20 Front Squats, 135/95 30 Deads, 135/95

Jan 11, 2019 by Mendy Finley 519

1-12

Open gym 10-12! No official classes due to weather. In teams of 2 or 3 Accumulate these reps in any order and any way you like with one athlete working at a time. 100 push-ups 100 wallballs 100 pull-ups 100 kb swings 100 lunges 100 box jumps

Jan 10, 2019 by Mendy Finley 812

1-11

Deadlift 3-3-3-3 WOD 3 Rounds, Max reps of: 1 min Box Jump Overs, 24/20 1 min TTB 1 min Deads, 225/155 1 min Rest

Jan 9, 2019 by Mendy Finley 556

1-10

20 min to work on clean and jerk *technique over load WOD 3 rds 18 power cleans 15 front squats 12 jerks *rest 2 min after each round RX 115/80

Jan 8, 2019 by Mendy Finley 649

1-9

Warm up to 75% of your max 1 rep snatch Then EMOM 10 2 snatches (full squat) WOD 30-20-10 reps for time of: Power Snatch, 95/65 HSPU

Jan 7, 2019 by Mendy Finley 572

1-8

20 min to work on this complex Push jerk + split jerk *no need to go super heavy here, work on perfect positioning and footwork. WOD 10 min Amrap 5-10-15-20-25-30-… Kb swings 53/35 Push-ups *200 m run after each round

Jan 6, 2019 by Mendy Finley 590

1-7

10×2 Pause Front Squats – pause for 3 seconds at the bottom of each rep. WOD 3 rds 15 burpees 50 air squats 15 pull-ups *elite: C2B pull-ups

Jan 4, 2019 by Mendy Finley 994

“FREAK”

“FREAK” 24 min partner amrap 21 Thrusters (95/65 lb) 21 Pull-Ups 800 meter Run 30 Kettlebell Swings (70/53) 30 Pull-Ups 50 Double-Unders /150 singles 50 sit-ups 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14) This wod...