August 2018 – Page 2 – CrossFit O'Fallon

Aug 17, 2018 by Mendy Finley 694

8-18

Partner WOD 15 min AMRAP 30 Db snatches 50/35 30 Air squats 15 burpees Rest 2 min 4 min Power Clean 165/115 *you can choose a heavier or lighter clean. One athlete works at a time

Aug 16, 2018 by Mendy Finley 607

“Daniel”

“Daniel” For time: 50 Pull-ups 400 meter run 21 thruster 95/65 800 meter run 21 thruster 95/65 400 meter run 50 Pull-ups

Aug 15, 2018 by Mendy Finley 619

8-16

Deadlift 5-5-5 WOD 4 rounds 1 min kb swings 53/35 1 min push-ups 1 min wallballs 20/14 1 min rest

Aug 14, 2018 by Mendy Finley 711

6×5 Strict Pull-ups *you can scale down with bands **scale up with weighted or strict C2B WOD 20 Strict Presses, 115/80RX, 135/95E 30 Push Presses, 115/80RX, 135/95E 40 Push Jerks, 115/80RX, 135/95E no racks. everything is taken from the...

Aug 13, 2018 by Mendy Finley 643

8-14

5×1 OHS 10 second pause in the bottom position. WOD 4 rds 10 Burpees 10 Snatches 115/80RX, 136/95E 10 Box jumps 24/20

Aug 12, 2018 by Mendy Finley 587

8-13

Work 20 min on the following complex: 3 pos clean and jerk (Hip,knee,floor) WOD From the main site AMRAP 10 5 power cleans E205/145, rx 165/115 10 TTB *the main site prescribed this wod at 205/145. That will be the elite weight for our box.

Aug 10, 2018 by Mendy Finley 603

8-11

Partner WOD 20 min amrap 20 Box overs 24/20 20 Wallballs 20/14 20 Ground to overhead 95/65 *divide reps anyway you like. One athlete works at a time.

Aug 9, 2018 by Mendy Finley 1143

“Maupin”

Hero WOD Maupin 4 Rounds for Time 800 meter Run 49 Push-Ups 49 Sit-Ups 49 Air Squats U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with...

Aug 8, 2018 by Mendy Finley 631

8-9

Deadlift 3-3-3-3-3 WOD 30 TGU 53/35 Or 30 Wall walks

Aug 7, 2018 by Mendy Finley 603

8-8

20 min to work Snatch balance technique From rack WOD 3 rds 20 alt Db snatches 50/35 15 C2B Pull ups 50 Double unders

Aug 6, 2018 by Mendy Finley 784

8-7

Strength Power clean & jerk Increase weight only if technique is perfect. WOD 4 rds 3 min amrap 3 power cleans 135/95 3 hspu Rest 1 min If you are a stronger athlete (245/155 1rm or greater) and you can complete 10 consecutive kipping hspu...

Aug 5, 2018 by Mendy Finley 726

8-6

8×3 back Squat WOD 25 Thrusters, 95/65 25 TTB 25 Box Jumps, 24/20 25 TTB 25 Thrusters, 95/65