July 2014 – CrossFit O'Fallon

Jul 31, 2014 by Mendy Finley 709

8-1

Strength: 3 x 8 strict pullups Then 1 set M.E. Kipping pullups 3×4 strict handstand pushups Scale with 3 handstand holds Then 1 set of M.E. Kipping hspu WOD: 50 kb swing 53/35 30 DU 50 kb ground to overhead 30 du 50 sdhp 30 du 50 kb swing

Jul 30, 2014 by Mendy Finley 892

“Nancy”

Strength: 5 sets of 3 power snatches + 3 snatch high pulls+ 3 power snatches Build to your heaviest set, hands must stay on the bar “Nancy”

Jul 29, 2014 by Mendy Finley 614

7-30

Strength: Backsquat 8@65% 8@75% 6@85% 4@90% WOD: 16 min every other minute max wallball shots 20/14 Score is total wallballs

Jul 28, 2014 by Mendy Finley 827

7-29

Strength: Deadlift 5@75% 3@85% 1+@95% WOD: 15 min AMRAP 9 deadlift 155/100 12 hand release pushups 15 box jumps 24/20

Jul 27, 2014 by Mendy Finley 674

7-28

Strength: 2 front squats + 1 jerk 6 sets, work at or above 80% of your 1rm clean and jerk WOD: Broken Fran 21 thrusters 95/65 21 pullups 400 m run 15 thrusters 95/65 15 pullups 400 m run 9 thrusters 95/65 9 pullups 400 m run So proud of...

Jul 25, 2014 by Mendy Finley 857

Partner WOD

“Partner WOD” 70 pullups – rest=bottom of squat hold 70 push press 95/65 – rest = hollow hold 70 power cleans 95/65 – rest = hang from pullup bar 70 back squats 95/65 – rest = push-up plank hold 6 x 200 m...

Jul 24, 2014 by Mendy Finley 623

7-25

Strength: 20 min to est. a 1RM OHS Wod: 10 AMRAP 15 lunges 45/25 15 butterfly sit-ups

Jul 23, 2014 by Mendy Finley 667

7-24

Strength: Strict press 5@75% 3@85% 1@95% WOD: 3 minutes: (as far as you can go) 10 burpees 20 t2b 30 shoulder to overhead 40 KB swings Rest 3 minutes 5 minutes: (as far as you can go) 10 burpees 20 t2b 30 shoulder to overhead 40 KB swings Rest 3...

Jul 21, 2014 by Mendy Finley 633

7-22

Strength: Back squat: 8@65% 8@70% 6@80% 6@85% WOD: Tabatas Pull ups Push ups Sit ups Squats

Jul 20, 2014 by Mendy Finley 705

7-21

Strength: 3×3 muscle snatch 5×2 snatch @75% WOD: Death by burpees Congrats to Grant and Zoe! Way to represent CFO kids!

Jul 18, 2014 by Mendy Finley 647

7-19

Strength: 3 max handstand holds. 3 max chin-ups Partner amraps (Partner A completes an entire round while, Partner B rests) 6 min 100 yd shuttle 5 power clean 115/75 Rest 1 min 6 min AMRAP 10 wallball 20/14 10 kb swings 53/35 Rest 1 min 6 min...

Jul 17, 2014 by Mendy Finley 669

7-18

Strength: Deadlift 2×3 @ 70% 3@80% 3@90% WOD: 15 min AMRAP 10 dl 135/95 10 pullups 20 du’s