July 2019 – CrossFit O'Fallon

Jul 31, 2019 by Mendy Finley 480

8-1

Strict Pull-ups 50 in as few sets as possible *modify with banded pull-ups or strict ring rows WOD 100 kb swings 53/35 At the top of each minute complete 5 burpees. (Starting at 3-2-1 go)

Jul 30, 2019 by Mendy Finley 597

7-31

24 minute amrap :30 handstand hold 20 db or kb snatches 53/35 :30 plank 200m run :30 squat hold 20 lunges *you can accumulate the :30 holds if needed.

Jul 29, 2019 by Mendy Finley 481

7-30

5rm clean & jerk Do not have to be touch and go, take no more than 2 seconds after dropping the bar. WOD Using 65% of today’s 5rm 8 min amrap c&j.

Jul 28, 2019 by Mendy Finley 465

7-29

Pause OHS 5×3 *5 second hold in bottom WOD 5-10-15-20-15-10-5 OHS 95/65 TTB *Masters RX 75/55

Jul 26, 2019 by Mendy Finley 527

7-27

3 rounds Kb swings 53/35 Push-ups Power Snatches 95/65 Burpees Partner A works a full minute on one movement while partner B rests a full minute. Then switch…

Jul 25, 2019 by Mendy Finley 515

Hero WOD “Harper” AMRAP in 23 minutes 9 Chest-to-Bar Pull-Ups 15 Power Cleans (135/95 lbs) 21 Air Squats 400 meter Weighted Run (45/35 lb Plate) *you will take the plate off your bar run with it then put it back on for your cleans

Jul 24, 2019 by Mendy Finley 519

7-25

Thursday Deadlift 10-8-6-4-2 WOD EMOM 12 minutes 2 Turkish getups (1 each arm) *choose the most challenging weight you can.

Jul 23, 2019 by Mendy Finley 563

“Work it Wednesday”

“Work it Wednesday” Min 0-8 20 DUs or 40 singles 15 KB swings 53/35 Min 8-16 10/8 Assault bike cals 20 sit-ups Min 16-24 10 pushups 10 lunges Min 24-27 AMBAP (As many burpees as possible!)

Jul 22, 2019 by Mendy Finley 544

7-23

Find a Heavy 1 rep clean and jerk WOD 10-8-6-4-2 of: Power Cleans, 135/95 200m Run after every round. *if 135/95 is more than 70% of your 1rm, choose a lighter weight.

Jul 21, 2019 by Mendy Finley 749

7-22

Back squat Build to a 3rm WOD 15 min amrap 5 hspu’s 10 pull-ups 20 air squats

Jul 19, 2019 by Mendy Finley 490

7-20

Partner wod 20 min AMRAP 400 m run (together) 20 single arm kb thrusters 53/35 20 toes to bar 20 push-ups Divide reps anyway you like but run is together.

Jul 18, 2019 by Mendy Finley 501

7-19

EOMOM – 5 sets 5 cleans *building in weight Hero WOD “Randy” 75 snatches 75/55