September 2018 – Page 2 – CrossFit O'Fallon

Sep 16, 2018 by Mendy Finley 640

9-17

Front squat 3-3-3-3-3 WOD 15 minutes as far as you can go 3 muscle ups (rings or bar) 10 kb swings 53/35 3 muscle ups 15 kb swings 3 muscle ups 20 kb swings 3 muscle ups ….. *you may scale the muscle ups with 6 c2b pull-ups, or 6 pull-ups

Sep 14, 2018 by Mendy Finley 830

“Michelle”

“Michelle” 5 rds 400 m carry with 25/15 bumper 15 synchronized burpees on to plate 36 kb swings The run is with your partner, the kb swings may be divided anyway with partner. 7 years ago, Rick Rohne lost his wife to cancer. Today at CFO...

Sep 13, 2018 by Mendy Finley 683

9-14

5 perfect sets of: 3 position snatch WOD 12 minutes 3 ohs 95/65 200m run 6 ohs 200m run 9 ohs 200 m run 12 ohs 200m run … * if you have an ohs 1rm of 185/125 or more use at least 135/95 or more…

Sep 13, 2018 by Mendy Finley 618

9-13

Push press 2-2-2-2-2 WOD 4 rounds Row 25 cals 20 med ball sit-ups 15 hand release push-ups *rest 1 min after each round

Sep 11, 2018 by Mendy Finley 713

9-12

5 sets of: Clean+hang clean+jerk *these can be power WOD AMRAP 8 8 ttb 8 burpees

Sep 10, 2018 by Mendy Finley 921

9-11 Memorial WOD

9/11 Memorial WOD For Time: 2001 Meter Row or Run 11 Box Jumps 30/24 11 Thrusters 125/85 11 Burpee Chest To Bar Pullups 11 Power Cleans 170/120 11 HSPU 11 KB Swings 70/53 11 T2B 11 Deadlifts 170/120 11 Push Jerks 110/75 2001 Meter Run or Row Each...

Sep 9, 2018 by Mendy Finley 646

9-10

Front squat 5-5-5-5-5 Increase weight by 5-10lbs from last week WOD AMRAP in 5 minutes Squat Clean (165/110 lb) Jerk (165/110 lb) The clean counts as a rep and the jerk counts as a rep.

Sep 7, 2018 by Mendy Finley 728

9-8

20 min amrap Teams of 3 or 2 20 cal row 15 sdhp 95/65 10 box jumps 24/20 *follow the leader style. Partner A completes the row then moves onto sdhp, while partner B starts row…etc

Sep 6, 2018 by Mendy Finley 693

“Seven”

“The Seven” – partner style Seven rounds for time of: 7 Handstand push-ups 7 135/95 Thruster 7 Knees to elbows 7 Deadlift 245/175 7 Burpees 7 Kettlebell swings 70/53 7 Pull-ups Divide reps any way you like! 25 min time cap

Sep 5, 2018 by Mendy Finley 831

9-6

5 sets of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS WOD 3-6-9-12-15-18-21-24-… Power snatch 95/65 *after each round of power snatches, complete 25 DUs

Sep 4, 2018 by Mendy Finley 795

9-5

Front squat 5-5-5-5-5 WOD 9 min amrap 14 single arm kb thrusters 53/35 21 kb swings 53/36

Sep 3, 2018 by Mendy Finley 812

9-4

Strict press 3-3-3 Push press 3-3-3 Push jerk 3-3-3 WOD 5 minutes as many C&Js as possible. There is no rx weight for this wod, you choose the weight and your score is your total pounds lifted.