December 2022 – CrossFit O'Fallon

Dec 30, 2022 by Mendy Finley 153

12-31

Partner WOD 30-20-10 Cal row No push-up burpee -partner 1 does the 30 cal row then partner 2 does the 30 cal row. Partner 1 does the 30 burpees then partner 2 does them. Etc….

Dec 29, 2022 by Mendy Finley 184

Front Squat 6-4-2-1 WOD Accumulate the following in any order 100 wallball shots 20/14 100 db snatches 50/35 At the top of each minute starting at 1:00 complete 3 burpees. Lifestyle: 14/10 wall ball, 35/25 snatches. No burpees.

Dec 28, 2022 by Mendy Finley 199

“Rowling”

Bench press 6-4-2-1 WOD “Rowling” 10 x 100meter row *This WOD has no time component. The goal is to make your rower stop right at 100m. For every meter over or under 100m mark a penalty. For example if your rower stops at 105 your score for that...

Dec 27, 2022 by Mendy Finley 216

12-28

Here’s tomorrows WOD: Strength: Work 20 minutes on 3 position clean and jerk WOD Min 0-2 – 12 clean and jerks 135/95 Min 2-4 – 10 clean and jerks 155/105 Min 4-6 – 8 clean and jerks 185/125 Min 6-8 – 6 clean and jerks...

Dec 26, 2022 by Mendy Finley 185

12-27

10 minutes to work on 3 position snatch WOD 3 rounds 300ft farmers walk 53/35 3 Turkish get ups (each side) 53/35 15 toes to bar 30 DUs Lifestyle: 35/26, 15 knee raises, 60 singles

Dec 25, 2022 by Mendy Finley 177

12-26

NO 4,5or 6am class today. class times: 7&8am, 4&5pm Deadlift 6-4-2-1 WOD 5 rounds 15/13 cal row, bike or ski 12 pushups 9 OHS 135/95 Fitness: 95/65 Lifestyle: 75/55 or less

Dec 23, 2022 by Mendy Finley 201

“Santa Gone Bad”

“Santa Gone Bad!” Partner wod Santa Gone Bad 3 rounds 1 min ground to overhead 135/95 1 min burpees 1 min wallballs 1 min pull-ups 1 min kb or db snatches 53/35 Rest 1 min One partner works at a time!

Dec 22, 2022 by Mendy Finley 232

“12 days of Christmas”

We will open the gym back up for the 7 & 8 am and the 4 pm classes tomorrow. “12 days of Christmas” 1 hspu 2 lateral bar hops 3 hand release push-ups 4 push press 95/65 5 SDHP 95/65 6 burpees 7 pull-ups 8 thrusters 95/65 9 toes 2 bar 10 kb...

Dec 21, 2022 by Mendy Finley 181

12-22

Thursday Bench Press 8-6-4-2 WOD Tabata Pushups Rest 2 minutes Tabata Sit-ups Post workout 100 barbell bicep curls

Dec 20, 2022 by Mendy Finley 189

“Red Nosed Reindeer”

3 position snatch or 3 position clean (high hang, low hang, floor) WOD “Red Nosed Reindeer” For Time 25 Rower calories 25 Up downs (aka burpees) 25 Double unders 25 Overhead squats 115/75 25 Lunges w/weight 115/75 25 Push press 115/75 25 Hang...

Dec 19, 2022 by Mendy Finley 206

12-20

Front squat 8-6-4-2 WOD On 0:00, 3:00, 6:00, 9:00 Complete 3 power cleans 3 front squats 3 jerks 6 box jumps 24/20 50 DUs *use 55% of power clean max Lifestyle: step ups, singles

Dec 18, 2022 by Mendy Finley 187

12-19

ALL DONATIONS ARE DUE BY DECEMBER 20th FOR OUR ADOPT A FAMILY! THANKS! Deadlift 8-6-4-2 WOD EMOM 15 Min 1: – :10 sec L sit, farmers carry in remaining time. Min 2: – :20 sec ring support hold, overhead carry in remaining time. Min 3...