June 2013 – CrossFit O'Fallon

Jun 30, 2013 by Mendy Finley 710

7-1-2013

Strength: Deadlift WOD: 15 min AMRAP 30 squat clean to thruster 95/65 20 lateral bar hops 10 pull ups

Jun 28, 2013 by Mendy Finley 687

“Hope Prep”

Strength: Strict press WOD: 3 rds 1 min kb swings 1 min kb goblet squat 1 min lunge 1 min pull-ups 1 min burpees

Jun 26, 2013 by Mendy Finley 767

“Gator” U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni...

Jun 25, 2013 by Mendy Finley 697

6-26-2013

Strength: 3 position snatch WOD: 9 min AMRAP: 3-6-9-12….kb ground 2 overhead / pull-ups

Jun 24, 2013 by Mendy Finley 614

6-25-2013

Strength: Back squat WOD: 9 shoulder to overhead 115/75 9 knees to elbows Run 400 18 shoulder to overhead 18 knees to elbows Run 400 9 shoulder to overhead 9 knees to elbows

Jun 23, 2013 by Mendy Finley 710

6-24-2013

Strength: Power Clean WOD: 1000m row buy-in Then 3rds: 20 walking lunge 45/25 15 plyo push-ups 45/25

Jun 21, 2013 by Mendy Finley 746

6-22-2013

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

Jun 20, 2013 by Mendy Finley 708

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 682