March 2014 – CrossFit O'Fallon

Mar 31, 2014 by Mendy Finley 665

“CrossFit Total”

15 minutes to find 1RM back squat 15 minutes to find 1RM strict press 15 minutes to find 1RM Deadlift

Mar 30, 2014 by Mendy Finley 581

3-31-2014

Strength: 5 sets of 3 position clean + 1 jerk WOD: 10 clean & jerks 135/95 Run 400m 8 clean & jerks 135/95 Run 400m 6 clean & jerks Run 400 m 4 clean & jerks Run 400m 2 clean & jerks Run 400 m

Mar 29, 2014 by Mendy Finley 724

3-30-2013

Strength: 3×10 TGU WOD: 21-15-9 OHS SDHP T2b

Mar 27, 2014 by Mendy Finley 705

“14.5”

Mar 26, 2014 by Mendy Finley 674

“Happy 16th Birthday Natalie”

Skill: 25 Muscle ups We will scale with Low ring transitions, pull up/ring dips “WOD” 16 minute AMRAP: 8 pull ups 12 box jumps 16 KB swings 53/35 Happy Birthday Natalie!

Mar 25, 2014 by Mendy Finley 602

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

Mar 24, 2014 by Mendy Finley 846

“Lung burner”

Strength: Power snatch 3@70%, 2@75%, 1@80%, 1@85%, 3 heavy singles WOD “Lung Burner” 5rds 15 du’s 15 burpees to a 6″ target

Mar 23, 2014 by Mendy Finley 616

3-24-2014

Strength: Back squat 4×10 60-70%. We will be finding a 1 rm next week. WOD: 40 squats 95/65 30 sit-ups 20 push-ups 10 pullups Rest 3 min 10 pull-up 20 push-ups 30 sit-ups 40 squats 95/65 Competitors – front squats only, and chest to...

Mar 21, 2014 by Mendy Finley 584

3-23-2014

Strength: Ohs 3-3-3-3-3 Wod: 11 min 21-15-9 Front squat 115/75 Hand release push-up *if time remains complete as many shoulder to overhead as possible with 115/75

Mar 20, 2014 by Mendy Finley 660

“14.4”

Strength: Warm up the Power Clean WOD: “14.4”

Mar 19, 2014 by Mendy Finley 612

3-20-2014

Strength: Push press or push jerk 5-5-3-3-3-1-1-1-1 WOD: 6 rds 1 min 10 kb swings 53/35, in remainder of the minute, as many du’s as possible. 1 min rest * score is total du’s One of our young members Zac Robinson , putting in some...

Mar 18, 2014 by Mendy Finley 618

Burpee FUN!

Strength: Snatch: 65%x2, 70%x2 (2 sets), 75%x1 (2 sets), 80%x1 (3 sets) Death by burpees Finisher: Tabata