June 2013 – Page 2 – CrossFit O'Fallon

Jun 13, 2013 by Mendy Finley 633

“Nancy”

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

Jun 12, 2013 by Mendy Finley 626

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 630

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 657

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 653

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 719

“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

Jun 6, 2013 by Mendy Finley 632

6-7-2013

Strength: Bench Press or Floor Press WOD: 8 rounds: 8 Shoulder to Overhead 135/95 8 Knees to Elbows

Jun 6, 2013 by Mendy Finley 645

6-6-2013

Strength: Snatch WOD: 1000m row 50 lunges 30 snatches 75/55

Jun 4, 2013 by Mendy Finley 870

“How far can you go?”

Strength: Back squat WOD: 15 minute partner WOD (teams of 2 or 3) Pull-up kb swing burpee 1,1,1 – 2,2,2 – 3,3,3 get as high as you can in 15 min. One athlete works at a time.

Jun 3, 2013 by Mendy Finley 668

WOD: “The Chief” Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by...

Jun 2, 2013 by Mendy Finley 915

6-3-2013

Strength: 8 sets of 1 strict press + 2 push press WOD: 600m run 15 push press 95/65 15 pull ups 400 m run 15 push press 15 pull-ups 600 m run