March 2023 – Page 2 – CrossFit O'Fallon

Mar 16, 2023 by Mendy Finley 172

3-17

Deadlift 5×5 @ 80-85% *All working sets should be at % prescribe WOD Row 1000m 5 bench presses @ 85% Row 800m 4 bench presses Row 600m 3 bench presses Row 400m 2 bench presses Row 200m 1 bench press

Mar 15, 2023 by Mendy Finley 153

Bench Press 5×5 @ 80-85% *All working sets should be at % prescribe WOD 5 rounds 20 second handstand hold 20 second plank 20 second right side plank 20 second right side plank Post WOD: 3 burnout sets of dumbell curls

Mar 14, 2023 by Mendy Finley 188

“Work it Wednesday”

“Work it Wednesday” 4 rounds Run 800 or row 1000 10 goblet lunges 10 kb swings 10 Turkish sit ups *Athlete chooses weight on kb

Mar 13, 2023 by Mendy Finley 184

3-14

Athletes Choice: 3-Position Snatch or C&J (floor, below knee, above knee) 60% x 1, 65% x 1, 70% x 1, 75% x 1, 80% x 1, HS x 1 WOD 3-6-9-12 Power snatch 135/95 Bar muscle up Fitness: 1 15/75, c2b pull-ups Lifestyle: 95/65, ring rows

Mar 12, 2023 by Mendy Finley 180

2-13

Back Squat: 5×5 @ 80-85% *All working sets should be at % prescribe WOD 15 min amrap 8 front squats 16 box jumps 24/20 cal bike 16 burpee 8 push presses Comp 135/95 Fitness 95/65 Lifestyle 75/55

Mar 10, 2023 by Mendy Finley 148

3-11

Partner WOD One partner working at a time 0-10 minutes – 3 rep front squat from the rack Minutes 20-30 – Amrap 7 box overs 14 Wallballs 21 DUs minutes 20-30 Alternate rounds with your partner 5 shuttle runs (25 feet down and back = 1...

Mar 9, 2023 by Mendy Finley 185

3-10

Deadlift: 5×5 @ 80-85% *All working sets should be at % prescribe WOD 4 x 3 minute rounds 6 strict pull-ups 8 deadlifts @ 65% 12 sea saw presses Lifestyle: ring rows *jump on the bike at a recovery pace if you complete the reps under 3...

Mar 8, 2023 by Mendy Finley 193

3-9

Bench Press: 5×5 @ 80-85% *All working sets should be at % prescribe WOD 3 rounds for quality not time 10 tempo bench press (:03 down & :03 up) 15 hanging leg raise 100’ double kb front rack carry 200 single unders

Mar 7, 2023 by Mendy Finley 206

“Work it Wednesday”

WOD 24 min EMOM Min 1: 15/13 cal row Min 2: 10 step back lunges, 10 box step ups Min 3: 50’ bear crawl

Mar 6, 2023 by Mendy Finley 197

3-7

Athletes Choice: 3-Position Snatch or C&J (floor, below knee, above knee) 60% x 1, 65% x 1, 70% x 1, 75% x 3 WOD OTM x 8 4 alt db snatches 50/35 10 banded pull aparts Rest 2 minutes OTM x 8 5 Russian kb swings 70/53 10 banded overhead press...

Mar 5, 2023 by Mendy Finley 184

3-6

Back Squat: 5×5 @ 80-85% *All working sets should be at % prescribe WOD Testing Goblet squat test: Find a 20rm goblet squat using kbs or dbs 10 minute bike test: Max cals in 10 minutes Men- above 150 cals – elite Women – above...

Mar 3, 2023 by Mendy Finley 163

3-4

Partner WOD Minutes 0-4 Max distance farmer carry Minutes 4-9 Max reps burpee pull-ups Minutes 9-13 Max distance front rack carry Minutes 13-18 Max reps hang clean and jerk 155/105 Share the work anyway you like to accumulate max distance and...