April 2014 – Page 2 – CrossFit O'Fallon

Apr 16, 2014 by Mendy Finley 619

4-17-2014

Strength: Back Squats 2-3 warm up sets 3@70% 3@80% 3@90% WOD: 100 lunges w/ plate 45/25 EMOM 5 burpees * workout begins with 5 burpees

Apr 15, 2014 by Mendy Finley 628

4-16-2014

Strength: 7×2 Snatch balance WOD: 12 minute AMRAP 10 hang power snatch 95/65 8 pull ups

Apr 14, 2014 by Mendy Finley 606

“Diane”

Strength: Deadlift WOD: “Diane”

Apr 13, 2014 by Mendy Finley 570

4-14-2014

Strength: 7 sets 3 position clean WOD: 5 rds 30 seconds wallball 20/14 30 seconds rest 30 seconds power clean 115/75 30 seconds rest 30 seconds sit-ups 30 seconds rest

Apr 11, 2014 by Mendy Finley 569

4-12-2014

WOD: 40 wallball shots 20/14 20 burpees 40 kb swings 53/35 20 hand release push-ups 40 lunges 20 hang squat cleans 95/65 40 sit-ups 20 squat jumps Cash out run a lap around trade center circle

Apr 10, 2014 by Mendy Finley 567

4-11-2014

Strength: Sled pushes WOD: 3 rds 4 min to complete: 20 kb swings 400 m run In remaining time complete as many du’s as possible. Score is total du’s. *rest 2 min between 4 min efforts.

Apr 9, 2014 by Mendy Finley 632

4-10-2014

Strength: 20 min to find 1 rm clean and jerk WOD: 12 min AMRAP 3 power cleans 135/95 6 shoulder to overhead 135/95 9 toes to bar

Apr 8, 2014 by Mendy Finley 574

4-9-2013

Strength: Back Squat 2-3 warmup sets 5@65% 5@75% 5@85% WOD: AMRAP 10 7 front squats 135/95 7 pullups Comp use 155/105 , and c2b pullups

Apr 7, 2014 by Mendy Finley 773

4-8-2014

Strength: 20 min to find a 1 rm snatch WOD: 10 snatch 30 KB swings 8 snatch 24 KB swings 6 snatches 18 KB swings 4 snatches 12 KB swings 2 snatches 6 KB swings Snatch 115/75 KB swing 53/35

Apr 6, 2014 by Mendy Finley 591

Strength: Strict press: 2-3 warm up sets 5@65%, 5@75%, 5@85% WOD: 4 rounds: 4 minute AMRAP: 7 shoulder to overhead 115/75 7 pull-ups 7 box jumps 24/20 Rest 1 minute between AMRAP Pick up where you left off when next AMRAP starts.

Apr 4, 2014 by Mendy Finley 567

4-5-2014

Strength: Deadlift: 2-3 warmup sets 5@65% 5@75% 5+@85% WOD 15 min AMRAP 9 deadlifts 155/100 12 hand release push-ups 15 box jumps 24/20

Apr 3, 2014 by Mendy Finley 612

4-4-2014

Strength: 3 position snatch x 5 sets WOD: 20 minutes Even min: 10 hang squat cleans 95/65 Odd min: 2 muscle ups *scale mu’s with 5 pullups/5 dips