November 2022 – CrossFit O'Fallon

Nov 30, 2022 by Mendy Finley 202

12-1

Snatch Find a heavy single WOD 4 rounds 1 min : HSPUs 1 min : box overs 24/20 1 min : rest Lifestyle: piked pushups or z-press, step ups

Nov 29, 2022 by Mendy Finley 220

Row 100m 10 clean and jerks Row 200m 9 clean and jerks Row 300m 8 clean and jerks Row 400m 7 clean and jerks Row 500m 6 clean and jerks Row 600m 5 clean and jerks Row 700m 4 clean and jerks Row 800m 3 clean and jerks Row 900m 2 clean and jerks...

Nov 28, 2022 by Mendy Finley 210

11-29

Split jerk Find a heavy single WOD 5 rounds 15 toes to bar 50’ goblet walking lunge 53/35 50’ bear crawl 30 DUs Lifestyle: abmat sit-ups, b.w. Lunges, singles

Nov 27, 2022 by Mendy Finley 195

11-28

Back Squat Find a heavy single WOD EMOM 10 Even: 15 wallballs 20/14 Odd: 15 burpees Comp: try to increase by 1 rep each minute Lifestyle: choose a number you can maintain

Nov 25, 2022 by Mendy Finley 179

11-26

Partner WOD 20 min amrap 4 wall walks 8 power cleans 135/95 12 box jumps 24/20 *divide reps anyway you like

Nov 24, 2022 by Mendy Finley 231

“Burn off your Turkey”

7&8am classes today! “Burn off your Turkey” Pick any 5 of the following workouts , rest as needed between wods. Workout 1: 8-6-4-2 Thrusters 135/95 Bar muscle ups Workout 2: Flight simulator 10-20-30-40-50-40-30-20-10 Unbroken DUs Workout 3...

Nov 23, 2022 by Mendy Finley 211

Happy Thanksgiving!!!

Earn your turkey! Happy Thanksgiving CFO!! 8am class only!!! Choose ONE of the following “Torch that Turkey” 800m run 50 air squats 40 sit-ups 30 pushups 20 burpees 1 minute plank 20 burpees 30 pushups 40 sit-ups 50 air squats 800m run Or Zachary...

Nov 22, 2022 by Mendy Finley 227

11-23

12 EMOM 1 Snatch (moderate weight used the entire time) WOD 10 min amrap 10 shoulder to overhead 115/75 50’ suitcase walking lunge (r) 50/35 35 DUs 10 hang power clean 115/75 50’ suitcase walking lunge (L) 50/35 35 DUs Lifestyle: 75/55, singles...

Nov 21, 2022 by Mendy Finley 220

11-22

12 min EMOM 2 push presses + 1 split jerk WOD 5 rounds 30 alt db snatches 50/35 20 burpees 10 toes to bar Lifestyle: 35/25 db snatches, knee raises

Nov 20, 2022 by Mendy Finley 216

11-21

Strength deload (we will max the week after thanksgiving) Back squat 12 min EMOM 3-5 reps each minute at a moderate weight WOD 9 rounds 1 squat clean (heavy) 6 strict pull-ups 9 calorie row, bike, or ski Lifestyle: banded pull-ups

Nov 18, 2022 by Mendy Finley 182

11-19

Partner WOD 21 minutes: as far as you can go: 5-10-15-20-25-30-35-40-…. Hang power snatches 95/65 Wallballs 20/14 Sit-ups *one athlete works at a time

Nov 17, 2022 by Mendy Finley 192

11-18

Build to a heavy power clean for the day WOD 14 min amrap 9 deadlifts 275/185 6 burpees 3 bar muscle ups Fitness: 185/125, pull-ups Lifestyle: 135/95, banded pull-ups