Mendy Finley – Page 132 – CrossFit O'Fallon

Jun 16, 2014 by Mendy Finley 780

“Wood”

Hero WOD: “Wood” 5 RDS: Run 400 10 burpee box jumps 10 SDHP 10 thrusters 95/65 Rest 1 minute

Jun 15, 2014 by Mendy Finley 695

Strength: 20 minutes to find a 1RM back squat WOD: 3 RDS: 10 pull ups 10 front squats 135/95 10 HR push ups Congrats to our CFO teams this weekend! Scaled finished 3rd and Rx finished 2nd! We finished 2nd overall! Well deserved!

Jun 13, 2014 by Mendy Finley 616

“Filthy 50”

WOD: “Filthy 50” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Supermans 50 Wall ball shots, 20 pound ball 50 Burpees 50...

Jun 12, 2014 by Mendy Finley 652

6-13

Strength: Clean and jerk 1@75% 1@80% 1@85% 2×1@90% 1@85% 1@80% WOD: 9 min AMRAP 3-6-9-12-15-18-… Kb ground to overhead 53/35 Pullups

Jun 11, 2014 by Mendy Finley 646

6-12

Strength: Back squats: 5×5 work between 75-85% of 1 rm 3 rds: 50 air squats 7 hspu 10 box jumps 24/20

Jun 10, 2014 by Mendy Finley 789

6-11

Strength: 2 position clean (mid thigh, floor) 75-85% WOD: 5 rds 200 m run 10 deadlifts 225/155 30 sit-ups

Jun 9, 2014 by Mendy Finley 624

6-10

Strength: Strict press 5-5-5-3-3-3-1-1-1 WOD: From CrossFit Football: “7 minutes left down by 6” 2 rds 1 min push press rx 96/65 comp 115/75 1 min rest 1 min pullups rx kipping, comp strict 1 min rest 1 min calorie row 1 min rest 1...

Jun 8, 2014 by Mendy Finley 642

6-9-2014

Strength: 2 position snatch (mid thigh, floor) 6-7 sets @75-85% of your 1RM WOD: 5 rounds: 6 power snatches 115/75 12 burpee over the bar

Jun 6, 2014 by Mendy Finley 646

6-7

Strength: 15 minutes to find a heavy single hang clean WOD: 800 run 30 burpee pullups 800 run

Jun 5, 2014 by Mendy Finley 967

“Partner Karen”

Strength: Back squat 5×5 ahap 3 second descent then explode up. WOD: Partner Karen 300 wallball shots Reps may be partitioned anyway you like

Jun 4, 2014 by Mendy Finley 790

“Gwen”

Strength: Gwen 15-12-9 Clean and jerk each set must be touch and go, Same load for all three sets, rest as needed between sets. Score is load used. Finisher: 48 sit-ups 48 good mornings 48 Russian twists

Jun 3, 2014 by Mendy Finley 614

6-4

Strength: 2 rounds of: 30 second flexed arm hang 30 second max pullups Rest 2 min 30 seconds push-up plank hold 30 seconds max push ups WOD Tabata combos: Push-up/sit-ups Squats/burpees Superman/hollow rock

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