September 2014 – CrossFit O'Fallon

Sep 30, 2014 by Mendy Finley 860

10-1

Strength: Emom 10 Hang snatch+snatch 70% or greater WOD: 5 rds 30 sec wallball 30 sec rest 30 sec burpee 30 sec rest Post WOD 3×8 pendalay row Keep up the hard work Rob!

Sep 29, 2014 by Mendy Finley 657

9-30

Strength: Strict Press 2×5@65% 5@75% 5@85% *after each set perform a max handstand hold WOD: 3 RDS: 500 m row 30 situps 20 push press 95/65 *rest 2 min between rounds

Sep 28, 2014 by Mendy Finley 786

9-29

Strength: Emom 10 1 power clean + 1 hang clean + 1 high hang clean 65-70% WOD: Comp: 5-4-3-2-1 Muscle ups * run 400m after each set RX 15-12-9-6-3 Chest to bar pullups * run 400m after each set

Sep 26, 2014 by Mendy Finley 735

9-27

Strength: Overhead squat 5-5-5-5-5 WOD: In teams of 2 or 3 2 rds 30 cal row 400m run 40 wallballs 30 situps 20 hr pushups Partner B can not start next movement until Partner A has completed movement.

Sep 25, 2014 by Mendy Finley 829

9-26

Strength: Strength deadlift 3-3-3-3-3rm WOD 13.2 10 min AMRAP 5 shoulder to overhead 115/75 10 deadlift 115/75 15 box jumps 24/20 Post: good mornings

Sep 24, 2014 by Mendy Finley 647

9-25

Strength: 20 min to find a 1 rm snatch WOD: 10-9-8-7-6-5-4-3-2-1 Sdhp 95/65 Hspu

Sep 23, 2014 by Mendy Finley 589

8-24

Strength: Strict press 5-5-5-5-5 Strict or weighted pullup 5×5 WOD: 13 min AMRAP 5 thrusters 95/65 10 burpees 15 sit-ups

Sep 22, 2014 by Mendy Finley 626

9-23

Strength: Find a 1rm clean and jerk WOD: “Grace-ish” 30 clean and jerks 135/95 At the top of each minute perform 15 double unders.

Sep 21, 2014 by Mendy Finley 639

9-22

Strength: 5×3 tempo back squats 75-80% of 1rm WOD: 5 RFT 15 kb swings 53/35 200 m run 10 pullups Thanks to ALL who helped on Saturday and great job to all of our athletes that competed!!

Sep 18, 2014 by Mendy Finley 739

9-19

Strength: Front squat 5×3 WOD: 13.3 12 minute AMRAP 150 wall balls 20/14 90 DU’s 30 MU’s

Sep 17, 2014 by Mendy Finley 644

9-18

Strength: Snatch 2@70% 2@75% 2@80% 2@85% 1@90% 1@95% WOD 4 RFT 15 pushups 10 deadlifts 225/155 Run 400m

Sep 16, 2014 by Mendy Finley 631

9-17

Strength: TGU 15 each arm with the heaviest object you can handle WOD 21-15-9 Box over 24/20 Push press 95/65