September 2022 – CrossFit O'Fallon

Sep 30, 2022 by Mendy Finley 173

10-1

Partner WOD 800m run together Then 50-40-30-20-10 Med ball cleans 30-24-18-12-6 Pull-ups Then 800m run together

Sep 29, 2022 by Mendy Finley 190

9-30

Clean and jerk 3-3-3-2-1 WOD 7 rounds 7 hang power clean and jerk 135/95 49 DUs Fitness: 95/65 Lifestyle: 75/55, singles

Sep 28, 2022 by Mendy Finley 166

9-29

Bottom up kb press or (single arm db press) 5×5 each arm Db or kb bent row 5×5 each arm WOD 25-20-15-10-5 Box jumps 10-8-6-4-2 HSPUs

Sep 27, 2022 by Mendy Finley 212

9-28

Find a heavy back squat WOD 5 rounds 5 back squat 275/185 10 hand release pushups 5 muscle ups 10 toes to bar Fitness: 205/135, pull-ups Lifestyle: 135/95, ring row, knee raise

Sep 26, 2022 by Mendy Finley 219

9-27

Strict Press Build to a heavy single WOD 40/35 calorie bike or row 200m farmers carry 53/35 40 box step overs 53/35, 24/20 Lifestyle: lighter farmer carry, no weight on step ups

Sep 25, 2022 by Mendy Finley 210

9-26

Snatch 3-3-3-2-1 WOD 15 min EMOM Min 1: 200 m run or row Min 2: 10 thrusters 95/65 5 burpees Min 3: rest Lifestyle: 10 air squats + 5 burpees

Sep 23, 2022 by Mendy Finley 199

9-24

Partner WOD 20 min amrap 200 m run together 20 sit-ups 30 shoulder to overhead 95/65 40 air squats

Sep 22, 2022 by Mendy Finley 189

Tempo hang clean and jerk :03 lowering to hang then GO! 1-1-1-1-1 WOD 5 rounds on the 4 minute 11 box jump over 24/20 9 bar facing burpee 7 front squats 135/95 5 muscle ups Fitness: 20 min amrap & pull-ups Lifestyle 20 min amrap 95/65, ring...

Sep 21, 2022 by Mendy Finley 214

9-22

Bench Press 5-4-3-2-1 Bent row 5-5-5 WOD 4 rounds 100’ overhead carry 100’ front rack carry 100’ farmer carry Accumulate a 1:00 plank *choose a challenging set of dumbbells or kettlebells.

Sep 20, 2022 by Mendy Finley 225

9-21

Sumo deadlift Build to a heavy set of 3 WOD 20 min AMRAP 20 pull-ups 800m run Accumulate 1 min in a hollow rock hold Lifestyle: jumping pullup or banded

Sep 19, 2022 by Mendy Finley 208

9-20

Warmup back squat to 65% 3 rounds 40 step back lunges 5 back squats @ 65% :30 wall sit *rest :90 between rounds Warmup bench press to 65% 3 rounds 50’ dumbell bear crawl 50/35 5 bench press @ 65% :20 free standing handstand hold *rest :90 between...

Sep 18, 2022 by Mendy Finley 204

9-19

Tempo snatch :03 to hip pocket and GO! 1-1-1-1-1 WOD EMOM 32 Minute 1: bike (moderate pace) Minute 2: 10 medball situps + 5 strict pull-ups Minute 3: row (moderate pace) Minute 4: 10 wallballs + 5 pushups Goal is to have a relatively low...