February 2014 – CrossFit O'Fallon

Feb 28, 2014 by Mendy Finley 595

3-1-2014

Strength: Thruster 3-3-3-3-3 3 RDS: 30 seconds pull-ups 30 seconds rest 30 seconds squats 30 seconds rest 30 seconds kb ground to overhead 53/35 30 seconds rest

Feb 27, 2014 by Mendy Finley 597

“14.1”

Back Squat: 10@60%, 8@65%, 6@70%, 6@75%, 6@80%, 4@85% Workout 14.1 10-minute AMRAP: 30 double-unders 15 power snatches, 75 / 55 lb.

Feb 26, 2014 by Mendy Finley 578

2-27-2014

Strength: Power Snatch 3@70%, 3@75%, 3@80%, 3RM WOD: 20-18-16-14-12-10-8-6-4-2 Handstand hold (seconds) Hollow rocks Supermans Sit-ups

Feb 25, 2014 by Mendy Finley 698

Strength: Strict press 5-5-5 Push press 3-3-3 Jerk 1-1-1 WOD: 3 min 10 burpees 20 toes to bar 30 shoulder to overhead 95/65 40 kb swings 53/35 Rest 3 min 5 min 10 burpees 20 toes to bar 30 shoulder to overhead 95/65 40 kb swings 53/35 Rest 3 min...

Feb 24, 2014 by Mendy Finley 653

2-25-2014

Strength: Power Clean 3@70%, 3@75%, 3@80% WOD: 12 emom Even: 3 hspu rx, 5 hspu comp Odd: deadlift 225/155 rx, 275/185 comp

Feb 23, 2014 by Mendy Finley 581

2-24-2014

Strength: Front Squat: 5@60%, 5@65%, 5@70%, 5@75%, 4@80%, 4@85% WOD: 2 min: pull-ups 2 min: rest 2 min: burpees 2 min: rest 2 min: burpee pull-ups 2 min: rest 2 min: wall ball *score is total reps

Feb 21, 2014 by Mendy Finley 630

“Jack”

“Jack“ Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special...

Feb 20, 2014 by Mendy Finley 598

11.1

Strength: 20 minutes to est a 3rm deadlift WOD: 11.1 10 min AMRAP 30 du’s 15 power snatch 75/55

Feb 19, 2014 by Mendy Finley 597

2-20-2014

Strength: Back Squat 6@60% 6@65% 6@70% 6@75% 6@80% WOD: 3 rds for time 12 squats 12 push-ups 12 sit-ups 12 mountain climbers (l,r=1) 12 du’s 12 pull-ups 12 burpees

Feb 18, 2014 by Mendy Finley 656

2-19-2014

Strength: 3 position snatch (hip, knee,floor) 1@60% 1@65% 1@70% 3@75% WOD 4 rds 15 push-ups 20 kb swings 53/35 400m run or row Rest 3 minutes *score is slowest round

Feb 17, 2014 by Mendy Finley 641

2-18-2014

Strength: Strict Press 4×5 Bent over row 4×5 WOD: 5 rds for total reps 30 sec push press 95/65 30 sec rest 30 sec sit-ups 30 sec rest 30 sec hang power clean 95/65 30 sec rest

Feb 16, 2014 by Mendy Finley 614

2-17-2014

Strength: 3 position clean + 1 jerk (Hip,knee,floor) 1@60% 1@65% 1@70% 3@75% WOD: “Cindy” Congrats to Amy on a 2nd place finish this past weekend!