October 2014 – CrossFit O'Fallon

Oct 31, 2014 by Mendy Finley 1005

“Partner WOD”

Strength: OHS 5×3 “Partner WOD” 20 min AMRAP Buy in: Row1600 (each partner rows 800) 10 Hang Power cleans 115/75 10 Pullups 20 Air squats

Oct 30, 2014 by Mendy Finley 639

Strength: “Walking” deadlifts 3-3-3-3 Halloween WOD 10/31 31 kb swings 53/35 31 double unders 31 pushups 31 walking lunges 31 bar hops 31 kb snatches 53/35 31 situps 31 burpees 31 goblet squats 53/35 31 deadlifts 135/95 **only...

Oct 29, 2014 by Mendy Finley 929

“Macho Man”

Strength: 4×5 Handstand pushups 4x me strict or weighted pullups “Macho man” *15 min time cap

Oct 28, 2014 by Mendy Finley 639

10-29

Strength: Snatch segment pull – pull to knee, pull to hip, finish lift from high hang 4 sets 3×3 snatch @ 60% WOD/ 7 rds 7 power snatch 96/65 7 toes to bar

Oct 27, 2014 by Mendy Finley 675

10-28

Strength: Back squat 10@60% 10@65% 10@70% WOD: 75 wallballs 20/14 20 pullups 30 box jumps 24/20 25 burpees

Oct 26, 2014 by Mendy Finley 567

10-27

Strength: 4 sets: 3 position clean floor, knee, hip 3 cleans + 1 jerk x 3 sets at 60% 4 rds 1 min kb swings 53/35 1 min abmat situps 1 min du’s 1 min rest

Oct 24, 2014 by Mendy Finley 917

10-25 “Partner WOD”

WOD: 5 rds 400 Run (together) 20 jump squats 20 Deadlift 185/125 20 Box step ups Both partners will run together but movements may be split any way you like. Finisher: Coach’s choice Remember ONLY 7&8am class today!!

Oct 23, 2014 by Mendy Finley 563

10-24

Strength A) bench press / floor press 5×5 B) 5 sets max effort pushups 3 rds 30 cal row 20 push press 95/65 10 pullups Rest 3 min Try to stay within 5 seconds of previous rounds

Oct 22, 2014 by Mendy Finley 610

10-23

Strength: Power clean + front squat + clean and jerk WOD: 12 min Even 15 wallball Odd 20 du’s

Oct 21, 2014 by Mendy Finley 650

10-22

Skill: 3 max handstand holds WOD: 25 rds 1 HSPU. Comp: strict HSPU 2 cleans 115/75 Comp: 135/95 3 burpees Finisher: 3×8 pendlay row

Oct 20, 2014 by Mendy Finley 698

10-21

Strength: Power snatch + ohs + snatch (full squat) 7 sets work as heavy as great technique will allow WOD: 4-8-12-16-20-16-12-8-4 Kb swing 53/35 2-4-6-8-10-8-6-4-2 Pullup

Oct 19, 2014 by Mendy Finley 635

10-20

Strength: Back squat 1-20-1-10 WOD: 5 min AMRAP 10 lunges front rack 75/55 10 toes to bar 4 min AMRAP 10 shoulder to overhead 75/55 10 burpees 3 min AMRAP 10 situps 10 box jumps 24/20