February 2023 – CrossFit O'Fallon

Feb 28, 2023 by Mendy Finley 197

“Work it Wednesday”

“Work it Wednesday” 24 min amrap 400m run or 20/17 cal bike 400m row

Feb 27, 2023 by Mendy Finley 193

Athletes Choice: 3-Position Snatch or C&J (floor, below knee, above knee) 60% x 1, 65% x 1, 70% x 4 WOD 12 minute AMRAP 4 muscle ups 8 box jumps 30/24 12 dumbell snatches 50/35 50 DUs Fitness: chest to bar pull-ups, 24/20 box Lifestyle: your...

Feb 26, 2023 by Mendy Finley 188

2-27

Back Squat: 4×5 @ 80-85% *All working sets should be at % prescribe WOD 4 x 3 minute rounds of 10 burpees 15 wallballs 20/14 20/17 cal row or bike Rest the remainder of the 3 minute round Lifestyle: 5 burpees, 15 wallballs 14/10

Feb 24, 2023 by Mendy Finley 143

2-25

Partner WOD 2000m row or 150 cal bike 200 wallballs 100 clean and jerks 115/75

Feb 23, 2023 by Mendy Finley 181

23.2

Find a 1 rm front squat WOD 23.2

Feb 22, 2023 by Mendy Finley 132

2-23

Find a 1 rm deadlift WOD 3 rounds Accumulate a :90 second plank Accumulate a 1 minute handstand hold Rest 1 minute

Feb 21, 2023 by Mendy Finley 186

2-22

Minutes 0-5 50/40 cal bike or row In remaining time: amrap bear complex (Power clean + front squat + push press + back squat + push press) Minutes 5-10 50/40 cal bike or row In remaining time: amrap burpee pull-ups Minutes 10-15 50/40 cal bike or...

Feb 20, 2023 by Mendy Finley 160

2-21

Find a 1 rm thruster WOD 21-15-9-6 Thruster 95/65 Double unders x 3 Lifestyle: 75/55 singles

Feb 19, 2023 by Mendy Finley 176

2-20

Find a 1 rm snatch WOD Buy in: 40 toes to bar Then 4 rounds 20 box jumps 24/20 20 alt. Db snatch 50/35 Then Cash out 40 toes to bar

Feb 17, 2023 by Mendy Finley 156

2-18

Partner WOD Complete the following in any order and break up in as many sets as you like: 200 Kettlebell swings 53/35 200 Plate hops 200 Sit-ups 200 Kb or db snatches 53/35 *25 minute time cap

Feb 16, 2023 by Mendy Finley 189

23.1

Find a 1rm back squat WOD Open WOD 23.1 60 cal row 50 toes to bar 40 wallballs 20/14 30 power cleans 135/95 20 muscle ups Lifestyle 60 cal row 50 hanging knee raises 40 wallballs 14/10 30 power cleans 95/65 20 pull-ups, or whatever modification...

Feb 15, 2023 by Mendy Finley 160

2-16

Thursday Find a 1 rm bench press WOD 3 rounds :45 plyo pushups #45 plate :15 rest :45 abmat sit-ups :15 rest :45 kb swing 53/35 :15 rest :45 plyo skiers #45 plate 1:00 rest Lifestyle: regular pushups, 35/26 kb Plyo push-up: one hand on plate and...