January 2014 – CrossFit O'Fallon

Jan 31, 2014 by Mendy Finley 663

“Love thy Kettlebell”

Push Press 2-2-2-2-2-2-2 WOD: “Love thy Kettlebell” 21-15-9 Kb swings 53/35 Goblet squats 53/35 Pull-ups

Jan 30, 2014 by Mendy Finley 679

1-31-2014

Strength: 20 min to find a 1rm deadlift WOD: 12.1 7 minutes: max burpees

Jan 29, 2014 by Mendy Finley 633

1-30-2014

Strength: 3 position snatch 1 set @ 60% 1 set @ 65% 4 sets @ 70% WOD: 14 min AMRAP 6 ohs 75/55rx /. 95/65comp 12 push-ups 18 DU’s

Jan 28, 2014 by Mendy Finley 615

1-29-2014

Strength: Strict Press 5-5-3-3-3-1-1-1-1 4×5 chin-ups WOD: 5 rounds 15 kb swings 10 box jumps 24/20

Jan 27, 2014 by Mendy Finley 617

1-28-2014

Strength: Power Clean 5×3@70% WOD: 21-15-9-15-21 Hang power clean 95/65 Push press 95/65 Toes to bar

Jan 26, 2014 by Mendy Finley 611

Strength: Back Squat: 20 min to find a 1 rm WOD: 5 rds 10 pull-ups 10 thrusters 95/65 20 lunges “Never hold your head down, never say you can’t, never limit yourself, and never stop believing!” Let’s have a great week...

Jan 24, 2014 by Mendy Finley 656

12-25-2014

Strength: Strict Press 10 @ 60% 10 @ 65% 8 @ 75% 6 @ 85% WOD: 5 min AMRAP 10 pull-ups 10 push press 95/65 Rest 2 min 5 min AMRAP 10 push-ups 10 kb swings 53/35 Rest 2 min 5 min max row for meters

Jan 23, 2014 by Mendy Finley 907

“12.2”

Strength: Snatch balance 5×3 WOD: “12.2” In 10 minutes complete as many reps as possible of; 30 snatches 75/45 30 snatches 135/75 30 snatches 165/100 AMRAP 210/120

Jan 22, 2014 by Mendy Finley 643

“Marguerita”

Strength: Deadlift: 10@60% 10@65% 8@75% 6@80% WOD: “Marguerita” 50 reps of 1 burpee+1 push-up+1 jumping jack+1 sit-up+1 handstand

Jan 21, 2014 by Mendy Finley 683

1-22-2014

Strength: 20 min to find a 1 RM Snatch WOD: 7 RFT 2 ohs 95/65 4 push press 95/65 8 burpee over the bar 4 push press 95/65 2 ohs 95/65 *rest 20 seconds between rounds

Jan 21, 2014 by Mendy Finley 634

“Tabata Something Else”

Strength: Back squat: 6×1@95% WOD: “Tabata something else” Pull-ups Squats Push-ups Sit-ups

Jan 19, 2014 by Mendy Finley 1370

“Macho-Man”

Strength: 20 min to find a 1 rm clean and jerk WOD: “Macho-Man” On the minute for as long as possible: 3 power cleans 135/95 3 front squats 135/95 3 jerks 135/95 *choose a weight you can complete at least 5 rds with, if you do not...