August 2021 – Page 2 – CrossFit O'Fallon

Aug 17, 2021 by Mendy Finley 257

8-18

5 sets of: 3 hang snatch pulls + 1 hang snatch WOD Competitor & Fitness 15 minute AMRAP 100m Zercher carry with KB 20 box step over with KB 50m suitcase carry KB Lifestyle 15 minute AMRAP 100m Zercher carry with Med ball 20 box step overs 50m...

Aug 16, 2021 by Mendy Finley 291

8-16

Explosive power Superset: A) Jumping split lunge 5×5 each leg not alternating B) ball slam 5×10 (20/10) *jumping split lunge – jump and land in the same position you started in. Ball slams should be light and fast WOD: Competitor...

Aug 15, 2021 by Mendy Finley 362

8-16

Find a 1 rm back squat WOD Competitor: 20 min EMOM Min 1: 2 muscle ups 4 HSPUs 8 KB swings 70/53 Min 2: 5 clean and jerks 135/95 Fitness: 20 min EMOM Min 1: 2 C2B pullups or pullups 4 HSPUs 8 KB swings 53/35 Min 2: 5 clean and jerks 115/75...

Aug 13, 2021 by Mendy Finley 258

8-14

5 rounds Partner 1: Double kb front rack carry 100ft + 5 strict pullups Partner 2: 7 back squats + 10 medball sit-ups Each athlete starts on one of the couplets, Switch couplets only when both athletes have finished the work. Continue until each...

Aug 12, 2021 by Mendy Finley 328

8-13

Find a 1 rm strict Press WOD Competitors AMRAP 12 200 m shuttle (50m and back twice) 15 burpees 10 box jumps 24/20 *if you have a 20/14 vest wear it Fitness AMRAP 12 200 m shuttle (50m and back twice) 15 burpees 10 box jumps 24/20 Lifestyle AMRAP...

Aug 11, 2021 by Mendy Finley 324

8-12

Single arm carries 3 carries 100m each arm WOD Competitor/Fitness 2 rounds 50 sit-ups 10 good mornings 45/35 100 flutter kicks (total) 10 alt. bird dogs Lifestyle 2 rounds 25 sit-ups 10 good mornings (pvc) 100 flutter kicks 10 alt. Bird dogs

Aug 10, 2021 by Mendy Finley 355

8-11

5 sets of 2 power snatches + 2 OHS WOD Competitor: 75 DUs 5 thrusters 185/125 150 DUs 10 thrusters 155/105 225 DUs 15 thrusters 135/95 Fitness 75 DUs or 150 singles 5 thrusters 115/75 150 DUs or 300 singles 10 thrusters 95/65 225 DUs or 500...

Aug 9, 2021 by Mendy Finley 287

8-10

Strength Explosive Power Box Jump (high) 5×5 Single leg broad jump 5×5 each side *jump off one foot, land in both feet WOD Competitor 50 push-up with shoulder tap 100/90 cal row or bike *at the top of each minute complete 5 toes to bar...

Aug 8, 2021 by Mendy Finley 276

8-9

Find a 1rm back Squat WOD Competitors: 3 rounds 7 muscle ups 50 air squats 10 hang power cleans 135/95 200m run Fitness: 3 rounds 7 chest to bar pullups 50 air squats 10 hang power cleans 95/65 200m run Lifestyle: 3 rounds 7 jumping pullups 50...

Aug 6, 2021 by Mendy Finley 288

8-7

20 min AMRAP 2,000/1600 row buy in 30 Pullups 50 KB swings 52/35 30 Burpees 50 Sit-ups One athlete works at a time

Aug 5, 2021 by josh 346

8-6

20 minutes of snatch technique work WOD 4 rounds on the 3 minute 5 hang power snatch (60-70% of max power snatch) 10 no push up burpees 15 wallballs 20/14 *rest of time remains in your 3:00 block

Aug 4, 2021 by Mendy Finley 268

8-5

5 sets of: 3 strict presses + 2 push presses + 1 jerk WOD 12 min AMRAP 15 KB swings 25 air squats 50 plate hops