December 2014 – CrossFit O'Fallon

Dec 30, 2014 by Mendy Finley 628

“Wittman”

HERO WOD “Wittman” 7 RFT: 15 KB swings 15 power cleans 95/65 15 box jumps 24/20

Dec 29, 2014 by Mendy Finley 638

12-30

Strength: 1RM snatch WOD: 30-25-20-15-10-5 Kb swing 53/35 Situps

Dec 28, 2014 by Mendy Finley 692

12-29

Strength: Tempo back squat 3 second hold in the bottom 5×3 WOD 3 rds 21 front squats 95/65 15 pullups 9 burpees

Dec 26, 2014 by Mendy Finley 629

12-27

Strength Power snatch 3-3-3-3-3 Climb in weight each set WOD 21-15-9 Power snatch 95/65 Situps Box jumps 24/20

Dec 25, 2014 by Mendy Finley 597

Strength Deadlift 2×5@65% 5@75% 5+@85% WOD With a continuous clock 1 min power clean 1 min shoulder to overhead 2 min power clean 2 min shoulder to overhead 3 min power clean 3 min shoulder to overhead Rx use 115/75, competitors 135/95. Or...

Dec 23, 2014 by Mendy Finley 713

“12 days of Christmas”

“12 days of Christmas” 1 hspu 2 lateral bar hops 3 hand release push-ups 4 push press 95/65 5 SDHP 95/65 6 burpees 7 pull-ups 8 thrusters 95/65 9 toes 2 bar 10 kb swings 11 box jumps 12 lunges

Dec 22, 2014 by Mendy Finley 624

Holiday Hours

Christmas Eve: Wednesday 7,8&9am Christmas Day: Thursday – Closed Friday – 7,8&9am

Dec 22, 2014 by Mendy Finley 778

“Rudolph”

Strength: OHS 3-3-3-3-3 WOD: “red nosed Reindeer” 25 Rower Calories 25 Up downs (aka burpees) 25 Double Unders 25 Overhead Squats 95/65 25 Lunges with weight 95/65 25 Push Press 95/65 25 Hang Snatch 95/65

Dec 21, 2014 by Mendy Finley 649

12-22

Strength: Clean and Jerk Start with 60% of 1 rm climb be 3-5% until you reach the heaviest good lift of the day. WOD 10 toes to bar 10 power cleans 155/105 30 du’s 10 toes to bar 10 front squats 155/105 30 du’s 10 toes to bar 10...

Dec 19, 2014 by Mendy Finley 1012

“Santa Claus”

Dec 18, 2014 by Mendy Finley 588

“Straight Fran”

Strength: 5×3 sets of 1 1/4 front squats @ 75% + WOD Straight Fran 45 thrusters 95/65 45 pullups

Dec 17, 2014 by Mendy Finley 586

12-18

Strength Split jerk technique work 5×2. Hold split for 3 seconds WOD 40 ft broad jump 10 hspu 40 ft broad jump 8 hspu 40 ft broad jump 6 hspu 40 ft broad jump 4 hspu 40 ft broad jump 2 hspu *rx must travel 40 feet in 9 jumps