May 2019 – Page 2 – CrossFit O'Fallon

May 15, 2019 by Mendy Finley 485

5-16

Due to unforeseen circumstances, Saturday’s event for Natasha is cancelled. We will have regular classes at 7,8&9am Deadlift 3-3-3-3-3 WOD 4 rounds for time, alternating arms each round, of: 10 single-arm squat snatches 8 single-arm...

May 14, 2019 by Mendy Finley 522

“Filthy 50”

“Filthy 50” 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lb) 50 Superman’s 50 Wall Balls (20/14 lb) 50 Burpees 50 Double-Unders This...

May 13, 2019 by Mendy Finley 556

5-14

Snatch emom – 10 min 2 reps WOD Tabata deadlift Rest 1 min Tabata hang power clean Rest 1 min Tabata jerks *you choose weight, use the same weight for all three. This Saturday we will only have a 9am class to celebrate the life of Natasha...

May 12, 2019 by Mendy Finley 529

5-13

Backsquat 3-3-3-3-3 climbing WOD 5 rounds 2 min burpee box jumps 24/20 1 min rest This Saturday we will only have a 9am class to celebrate the life of Natasha. All donations will go to a fund for her daughter, Izzy. Details to follow!

May 10, 2019 by Mendy Finley 461

5-11

Partner WOD 0-12:00 AMRAP 200m row (each) 4 rds 10 kb swings 53/35 10 box jumps or step ups 12:00-24 200m row (each) 4 rds 10 wallballs shots 20/14 10 sit-ups *row may be substituted with 15/12 cal bike

May 9, 2019 by Mendy Finley 599

“Viola”

Deadlift 3×3 “Viola” Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95/65 17 pull-ups 13 power cleans, 95/65 Post rounds completed to comments. U.S. Army Staff Sgt. Alex Viola, 29, was...

May 8, 2019 by Mendy Finley 506

5-9

Strict Press 3-3-3-3-3 WOD 5 rds :20 handstand hold Farmers carry 53/35kb or 50/35db Front rack carry “” “” “” Overhead carry “” “” “” 15 cal row or bike *The carries are 100’ each. (Rig to rig)

May 7, 2019 by Mendy Finley 533

5-8

Last day to order a CFO shirt or tank is this Saturday! Here is the link: http://events.constantcontact.com/register/event?llr=i6obxtkab&oeidk=a07egadui4813cd678a Wednesday Strict Pull-ups 5 max sets at whatever level you are at. Ring rows...

May 6, 2019 by Mendy Finley 523

5-7

5 sets every other minute on the minute of the following complex: 1 power clean + 1 hang squat clean + 1 jerk WOD AMRAP in 20 minutes 5 Deadlifts (115/75 5 Hang Power Cleans (115/75 5 Front Squats (115/75 5 Push Press (115/75 5 Back Squat...

May 5, 2019 by Mendy Finley 578

5-6

5×3 back Squats *use your heaviest set of 3 from last Monday WOD Run 1600m 100 wallballs 20/14 * you can complete the above work straight through or divide run and reps anyway you like. Here’s the link to order new CFO shirts and...

May 3, 2019 by Mendy Finley 510

4-4

Partner wod 4 rounds 1 min goblet squats 53/35 1 min pull-ups 1 min box jumps 24/20 1 min kb swings 53/35 1 min row or bike cals 1 min rest Partners switch every :30

May 2, 2019 by Mendy Finley 713

“Philip Petti”

“Philip Petti” * 20 Thrusters * 20 Burpees * 20 Cleans * 20 Sit-Ups * 20 Shoulder-to-Overheads * 20 Push-Ups * 20 Overhead Squats * 20 Handstand Push-Ups * 20 Front Squats * 20 Air Squats Elite: 135/95, RX: 95/65