January 2022 – CrossFit O'Fallon

Jan 31, 2022 by Mendy Finley 214

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Stretch & Strengthen Lower body stretch Eccentric lunge: 2×8 ea. Side with 5 sec lowering Eccentric kneeling heel to butt 2×8 w/ 5 sec lowering Eccentric calf raise 2×10 with 5 sec lowering Lower body strength: Tempo split...

Jan 30, 2022 by Mendy Finley 335

1-31

Thanks to all who donated/participated in the Brace for Impact fundraiser! A huge shout out to Bob! He completed all 24 workouts in 24 hours! 2 time cancer survivor and 74 years young! #belikebob Back squat 5 @ 75% 3 @ 85% 1+ @ 95% For above...

Jan 28, 2022 by Mendy Finley 184

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Sweat for Impact fundraiser! Here’s the links to donate: www.braceforimpact46.com Complete as many of these wods as possible with a partner in 30 minutes 5 rds 10 box jumps 5 pullups 10 push press 21-18-15-12 Power cleans Pushups 8 min Max effort...

Jan 27, 2022 by Mendy Finley 293

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Bench Press 3 @ 70% 3 @ 80% 3+ @ 90% For above percentages, use 90% of your max + 10 pounds WOD Competitor 3 rounds 12/10 cal row or bike 5 hang squat cleans 185/125 5 jerks 2 minute rest 3 rounds 12/10 cal row or bike 4 hang squat cleans 205/135...

Jan 26, 2022 by Mendy Finley 205

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Deadlift + hang power clean + power clean 1-1-1-1-1 WOD Competitor/fitness 2 rounds 40 sit-ups 20 box jumps 24/20 40 situps 30 kb swings 53/35 Lifestyle 2 rounds 40 sit-ups 20 box step ups 24/20 40 situps 30 kb swings 35/26

Jan 25, 2022 by Mendy Finley 190

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Snatch x 1 OTM x 10 minutes Use 85-90% of 1 rm for all sets WOD Competitor 7 min amrap 10 power snatches 75/55 3 bar muscle ups Fitness 7 min amrap 10 power snatches 75/55 3 chest to bar pullups Lifestyle 7 min amrap 10 power snatches 75/55 3...

Jan 25, 2022 by Mendy Finley 272

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WOD Competitor 3 rounds 5 min calorie bike or row 200 DUs 100m farmers carry 70/53 (rig to rig x4) *score is total time, subtract 1 second from time for each calorie. Fitness 3 rounds 5 min calorie bike or row 150 DUs 100m farmers carry 53/35...

Jan 23, 2022 by Mendy Finley 222

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Back squat 3 @ 70% 3 @ 80% 3+ @ 90% For above percentages, use 90% of your max + 10 pounds WOD Competitor 2 rounds 20 toes to bar 30 thrusters 115/75 40 bar facing burpees Fitness: 95/65 Lifestyle: knee raises, 75/55, 30 burpees

Jan 21, 2022 by Mendy Finley 202

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Teams of 2 10 rounds 3 power snatches 9 box jumps 12 cal row or bike Alternate rounds with your partner (5 each) Choose a challenging weight and box jump height. WOD was prescribed at 185/125 and 30/24 box jumps.

Jan 20, 2022 by Mendy Finley 269

1-21

Bench press 5 @ 65% 5 @ 75% 5+ @ 85% Use 90% of 1rm plus 10lbs for the above percentages WOD ”19.3” Competitor/ Fitness 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50/35 dumbbell...

Jan 19, 2022 by Mendy Finley 213

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2 snatch pulls + 1 power snatch 1-1-1-1-1 WOD Competitor 4 rounds 10 hand release pushups 20 kb swings 70/53 30 DU’s Fitness 4 rounds 10 hand release pushups 20 kb swings 53/35 30 DU’s Lifestyle 4 rounds 10 hand release pushups 20 kb swings 35/26...

Jan 18, 2022 by Mendy Finley 211

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1 power clean + 2 front squats + 1 split jerk 1-1-1-1-1 WOD Competitor / fitness 10 min amrap 10 squat cleans 95/65 10 pullups Lifestyle 10 min amrap 10 squat cleans 75/55 10 jumping pullups