June 2019 – Page 2 – CrossFit O'Fallon

Jun 16, 2019 by Mendy Finley 540

6-17

Back Squats 5-5-5-5-5 climbing WOD Maximum Effort 4 rounds 1 minute HSPUs 1 minute rest 1 minute Wallballs shots 20/14 1 minute rest

Jun 14, 2019 by Mendy Finley 726

10 rounds for time; 10 pushups 10 Med ball sit-ups 10 goblet squats 53/35 10 ground to overhead 95/65 10 T2B 10 wall ball shots 20/14 10 shoulder to overhead 95/65 U rotate movements. Partner a does all 10 pushups then partner b does all 10...

Jun 13, 2019 by Mendy Finley 582

“Wood”

Hero WOD “Wood” 5 Rounds for time of: 400m Run 10 Burpee Box Jumps 24/20) 10 Sumo-deadlift high-pull (95/65) 10 Thruster (95/65) Rest 1min

Jun 12, 2019 by Mendy Finley 486

6-13

Deadlift 10-8-6-4-2 WOD 150 KB swings 53/35 *15 push-ups each time you rest **rest=any time the kb stops moving!

Jun 11, 2019 by Mendy Finley 538

6-12

6 rounds :35 work / :25 rest 1)Assault bike cals 2)flutter kicks 3)Wallballs 20/14 4)Hang power snatch 75/55 *Cycle through the 4 exercises

Jun 10, 2019 by Mendy Finley 662

6-11

15 minutes to find a 3rm front squat WOD 3 rounds 400m run 12 thrusters 95/65 12 pull-ups

Jun 9, 2019 by Mendy Finley 522

6-10

5 sets of: 3 position clean (Hip, knee, floor) WOD 3×3 minute rounds 2-4-6-8-10-12-14-16-18-….. Power cleans 135/95 Burpees *climb the ladder as far as you can, after each 3 minute round take a 1 minute rest. After the rest pick up where you left...

Jun 7, 2019 by Mendy Finley 566

6-8

Partner WOD 1600m run 160 wallballs 160 kb swings 53/35 You can divide the run and reps anyway you like, or complete straight through. For example: 4 rds: 400m run 40 wallballs 40 swings *runs must be performed together but only one partner works...

Jun 6, 2019 by Mendy Finley 743

“Klepto”

“Klepto“ 4 rounds for time of: 27 Box jumps, 24″ box 20 Burpees 11 Squat cleans, 145/100

Jun 5, 2019 by Mendy Finley 724

6-6

Turkish get ups 10 each arm WOD 10-9-8-7-6-5-4-3-2-1 Toes to bar 1-2-3-4-5-6-7-8-9-10 Power snatch 95/65

Jun 4, 2019 by Mendy Finley 483

“Work it Wednesday”

“Work it Wednesday” 7 minute amrap 10 Single arm clean and jerks 50/35 25 DUs Rest 2 min 7 minute AMRAP 5 handstand push-ups 10 air squats 15 sit-ups Rest 2 min 7 min amrap Assault bike cals 10/8 :30 plank hold

Jun 3, 2019 by Mendy Finley 565

6-4

Pause back squats 3-3-3-3-3 *3 second hold in the bottom WOD 3 rounds 1 min wallballs 1 min pull-ups 1 min burpees 1 min rest