November 2013 – CrossFit O'Fallon

Nov 29, 2013 by Mendy Finley 606

11-30-2013

Strength: Tempo front squat 4×3 WOD: 25 reps deadlift 185/135 10 pull-ups 8 burpee over bar 25 power clean 135/95 10 pull-ups 8 burpee over the bar 25 snatch 95/65 10 pull-ups 8 burpee over the bar

Nov 28, 2013 by Mendy Finley 656

“Bell Yeah”

Strength : 3 position clean WOD: “BELL YEAH!!!” 4 rds 18 kb swings 53/35 15 goblet squats 12 sdhp

Nov 27, 2013 by Mendy Finley 639

Due to the temperature we have decided to give you two options for the Thanksgiving WOD: WOD 1: 800m run 25 pull-ups 800m run 25 push-ups 800m run 25 squats 800m run 25 burpees -or- WOD 2: “20 pieces of Angie” 20 rounds of 5 pull-ups...

Nov 26, 2013 by Mendy Finley 629

11-27-2013

Strength: 3 position snatch WOD: 10 min AMRAP 3-6-9-12-15-18-…. Power Snatch 95/65 DUs

Nov 25, 2013 by Mendy Finley 584

11-26-2013

Strength: Back Squat 5@75% 3@85% 1@95% 3×2@87-90% WOD: 7 min AMRAP 7 Pull-ups 7 jump squats Rest 3 min 7 min AMRAP 7 front squats 115/75 7 burpees

Nov 24, 2013 by Mendy Finley 591

“DT”

WOD: “DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps / 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting...

Nov 22, 2013 by Mendy Finley 628

Surprise!

Strength: cleans WOD: Saturday Morning Surprise HINT: bring your jump rope!!

Nov 22, 2013 by Mendy Finley 632

11-22-2013

Strength: Snatch – starting with 60% of your 1rm increase by 3-5% until you reach today’s heaviest snatch. WOD: 1000m row 50 power snatches 75/55 30 pull-ups

Nov 20, 2013 by Mendy Finley 698

AMRAP 3

Strength: A) 5×10 ring push-ups B) 5×10 bent over row WOD: AMRAP 3 5 kb ground to overhead 7 squat jumps Rest 1 min AMRAP 3 5 power cleans 135/95 7 box jumps 24/20 Rest 1 min AMRAP 3 5 kb ground to overhead 7 squat jumps

Nov 19, 2013 by Mendy Finley 667

11-20-2013

Deadlift 3@70% 3@80% 3@90% WOD 7 rds 5 pull-ups 10 deadlift 185/135 10 h.r. Push-ups 20 DUs

Nov 18, 2013 by Mendy Finley 650

11-19-2013

Strength 3-3-3 strict press 5 sets: 1 push press+1 split jerk (5 sec hold in split) WOD: 10 min AMRAP: 8 push press 115/75,95/65 16 jumping lunges 8 toes to bar

Nov 17, 2013 by Mendy Finley 569

11-18-2013

Strength: Back squat 5 @ 75% 3 @ 85% 1 @ 95% 2 x 5 @ 85% WOD 5 rds 30 sec Burpees 30 sec rest 30 sec kb swings 30 sec rest 30 sec sit-ups 30 sec rest