June 2023 – CrossFit O'Fallon

Jun 30, 2023 by Mendy Finley 130

7-1

Partner WOD: “Mountain Expedition” In teams of 3: Lift 15,000# from ground to overhead (Snatch or Clean & Jerk) Box Jump 3200” One athlete will work at a time, choose a weight to cycle and an appropriate box jump height.

Jun 29, 2023 by Mendy Finley 199

“Bradley”

Hero WOD: “Bradley” 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds

Jun 28, 2023 by Mendy Finley 164

6-29

Strength: Push Press – Build to Heavy 10 WOD: 10 min AMRAP 10/8 bike cals 10 bottoms up kb press 53/35 (5 ea. arm) :30 plank hold Fitness: 35/26 Lifestyle: lighter

Jun 27, 2023 by Mendy Finley 185

“Work it Wednesday”

Work it Wednesday: 6 min amrap 10 Deadlifts 135/95 10 box jumps or step ups 24/20 Rest 3 min 6 min amrap 10 Med ball Squat jumps 20/14 10 med ball sit-ups Rest 3 min 6 min amrap 10 kb swings 53/35 10 goblet squats 53/35

Jun 26, 2023 by Mendy Finley 147

6-27

Strength: Back Squat – Build to Heavy 10 WOD: 5 rounds for time of: Lunge 25 feet 15 pull-ups 30 push-ups Lifestyle: banded or jumping pull-ups

Jun 25, 2023 by Mendy Finley 149

6-26

Deload Week Strength: Power Clean & Jerk – Build to 2 @ 80% WOD: 10-8-6-4-2 Power Clean 2-4-6-8-10 HSPU Comp 165/115 Fitness 135/95 Lifestyle: 95/65 , pike pushups

Jun 23, 2023 by Mendy Finley 140

6-24

Partner WOD: 20 min AMRAP Partner A Run 200m Partner B run 200m Partner A 10 shoulder to overhead 95/65 Partner B 10 shoulder to overhead 95/65 Partner A 15 kb swings 53/35 Partner B 15 kb swings 53/35

Jun 22, 2023 by Mendy Finley 153

“Artie”

Strength: Snatch – 1RM Hero WOD: “Artie” Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95/65

Jun 21, 2023 by Mendy Finley 138

6-22

Strength: Push Press – 1RM WOD: Tabata’s HSPUs Rest 2 minutes Plyo skiers 45# plate

Jun 20, 2023 by Mendy Finley 195

“Work it Wednesday”

“Work it Wednesday” 25 min amrap 20 db or kb snatches 50/35 20 sit-ups 20 box step ups 24/20 (no jumping!) Lifestyle: 35/25

Jun 19, 2023 by Mendy Finley 158

6-20

Strength: Back Squat – 1RM WOD: 8 rds :30 wallballs :30 DUs :30 rest Lifestyle: singles or plate hops

Jun 18, 2023 by Mendy Finley 175

6-19

Strength: Power Clean & Jerk – 1RM WOD: 12 min AMRAP Curtis P’s 75/55 *each time you break, run a 200m Curtis Ps are: 1 power clean + 1 lunge (each leg) + 1 push press