July 2022 – CrossFit O'Fallon

Jul 31, 2022 by Mendy Finley 250

8-1

**We will no longer have a 6pm class** Barbell good mornings 5-5-5-5-5 WOD Hero WOD “Marco” 3 rounds 21 pull-ups 15 HSPUs 9 thrusters 135/95 Lifestyle: Jumping pull-ups or ring rows, pushups, 75/55 thrusters

Jul 29, 2022 by Mendy Finley 204

7-30

Partner WOD Min 0-6: build to a heavy hang clean Min 6-12: max bike, row, or ski cals Min 12-18: ball slams 30/20 Min 18-24: athletic burpee + air squat *One athlete works at a time

Jul 28, 2022 by Mendy Finley 226

“Zues”

Hero WOD Zues 3 Rounds For Time 30 Wall Ball Shots 20/14 30 SDHP 75/55 30 Box Jump (20 in) 30 Push Presses 75/55 30 calorie Row 30 Push-Ups 10 Back Squat Bodyweight Lifestyle: WB 14/10, sdhp 45/35, back squat @ 65% of 1rm

Jul 27, 2022 by Mendy Finley 219

7-28

Single arm db bench press 4×5 each arm Single arm db row 4×5 each arm WOD 10 minutes Max kb swings 53/35 *every 2:00 and at the start of the WOD complete 25 sit-ups

Jul 26, 2022 by Mendy Finley 186

7-27

Hang power snatch with :03 pause in receiving position. 2-2-2-1-1 WOD Competitor 20 min AMRAP 10 CTB pull-ups 10 thrusters 95/65 *at the start and every 2:00 complete 40 DUs Fitness – regular pull-ups, 25 DUs every 2:00 Lifestyle – 10...

Jul 25, 2022 by Mendy Finley 246

7-26

Back Squat 3-3-2-2-1 WOD 10 min bike 10 min row 10 min run

Jul 24, 2022 by Mendy Finley 195

7-25

Sumo deadlift 3-3-3-3-3 WOD Competitor/fitness 2 rounds 35 power snatches 75/55 140 DUs Lifestyle 35 power snatches 45/35 200 singles

Jul 22, 2022 by Mendy Finley 207

7-23

“I go, you go” 20 min amrap 10 cal bike or row 8 box jumps 6 push presses Partner A completes a full round while partner B rests, than switch. *athlete chooses the push press weight**

Jul 21, 2022 by Mendy Finley 186

7-22

Front Squat 3-10 Find a heavy set of 3, then back the weight off and complete a set of 10. Hero WOD “Barraza” 200m run 9 deadlifts 275/185 6 burpee bar muscle ups Fitness: 225/155, burpee pull-ups Lifestyle: 155/105, burpees

Jul 20, 2022 by Mendy Finley 198

7-21

Bench Press 10-10-10 Bent Row 10-10-10 WOD 15 min EMOM Min 1: 20 alt db curls Min 2: 10 narrow grip pushups Min 3: 10 lateral delt raises

Jul 19, 2022 by Mendy Finley 221

7-20

Find a heavy squat clean for the day WOD 5 rounds 10 strict pull-ups 10 toes to bar 21 lunges with w/ plate overhead 45/25 Fitness: kipping pull-ups, hold plate anyway Lifestyle: ring row or banded pullup, knee raises, no plate

Jul 18, 2022 by Mendy Finley 224

7-19

Take 10 minutes to warm up to your push press weight for the WOD WOD 7 rounds 5 unbroken push presses (for load) 15 Russian KB swings Rest 2 minutes Score is weight used for push press and total time. Competitor 70/53 Fitness 53/35...