WOD – Page 281 – CrossFit O'Fallon

Jun 21, 2013 by Mendy Finley 673

6-22-2013

Strength: Snatch balance WOD: tabata: pull-ups power snatch 75/55 box jumps

Jun 20, 2013 by Mendy Finley 643

Birthday WOD

Strength: Deadlift WOD: 3 x 4 min AMRAP 4 DL 225/155 8 burpee over the bar *rest 1 minute between rds Finisher: 48 sit-ups 48 hollow rocks 48 Russian twists Happy Birthday Dawn & Jennifer!

Jun 19, 2013 by Mendy Finley 615

6-20-2013

Strength: Clean and Jerk WOD: 15 squat cleans 95/65 run 600m 20 squat cleans 400m run 25 squat cleans 200 m run

Jun 18, 2013 by Mendy Finley 582

6-19-2013

Strength: Strict press WOD: 21-18-15-12-9-6-3 Push press 75/55 DU’s

Jun 17, 2013 by Mendy Finley 609

6-18-2013

Strength: Snatch WOD: 3 rds 50 air squats 7 hspu 10 snatch 115/75

Jun 16, 2013 by Mendy Finley 729

“Helen”

Strength: Back Squat WOD: “Helen”

Jun 13, 2013 by Mendy Finley 570

“Nancy”

Strength: 3 position clean + 1 jerk WOD: “Nancy”

Jun 12, 2013 by Mendy Finley 577

6-13-2013

Strength: Back Squat WOD: 3rds: 8 DL 185/135Rx 225/155 comp 16 burpee over the bar

Jun 11, 2013 by Mendy Finley 570

6-12-2013

Strength: Power Snatch 5×5 @70% WOD: 6 min AMRAP Power clean x 4 135/95 Pull ups x 8 Rest 4 Minutes 6 min AMRAP Snatch x 5 115/75 Burpees x 10 Rest 4 minutes Run 800 meters

Jun 10, 2013 by Mendy Finley 610

6-11-2013

Strength: Strict press WOD: 21-18-15-12-9-6-3 SDHP 75/55 Push Jerk 75/55

Jun 9, 2013 by Mendy Finley 604

6-10-2013

Strength: 5 x 5 Power Clean @ 70% WOD: 4 rounds: 18 split jumps 18 KB swings 53/35 18 thrusters 1 minute rest between rounds

Jun 7, 2013 by Mendy Finley 659

“Chip-a-way”

Strength: Sled pushes WOD: 50 wall balls 40 push-ups 30 dips 20 hang cleans 95/65 10 burpees 20 push press 95/65 30 kb swings 53/35 40 box jumps 20″ 50 du’s *25 min time cap

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