November 2021 – Page 2 – CrossFit O'Fallon

Nov 16, 2021 by Mendy Finley 293

11-17

Shoulder press 1-1-1-1-1 Push press 2-2-2-2-2 Push jerk 3-3-3-3-3 WOD All levels 30 minutes Max distance run, row, bike, or ski

Nov 15, 2021 by Mendy Finley 347

Snatch 3-3-3-3-3 WOD Competitor 15-12-9-6-3 Power snatch 115/75 Bar facing burpees Fitness 15-12-9-6-3 Power snatch 95/65 Bar facing burpees Lifestyle 15-12-9-6-3 Power snatch 75/55 Bar facing burpees

Nov 14, 2021 by Mendy Finley 230

11-15

Front squat 3-3-3-3-3 WOD Competitor 15 AMRAP 5 bar muscle ups 10 front squats 155/105 20/17 cal row or bike Fitness 15 AMRAP 5 chest to bar pullups 10 front squats 115/75 20/17 cal row or bike Lifestyle 5 jumping pullups 10 front squats 95/65...

Nov 13, 2021 by Mendy Finley 186

11-13

Partner Chief Teams of 2 alternate rounds for each 3 min amrap 5 rounds AMRAP 3 minutes 3 power cleans 135/95 6 pushups 9 air squats

Nov 10, 2021 by Mendy Finley 289

11-11

4 sets of :30 plank + 5 deadlifts Veterans Day WOD “Armistice” 11 min AMRAP 11 power cleans 11 burpees over the bar 19 deadlifts 18 pullups Competitor/fitness 135/95 Lifestyle 95/65,jumping pullups

Nov 9, 2021 by Mendy Finley 234

11-10

Take 10 minutes to warm up your back squat WOD Competitor On the 2:00 for 20 minutes 2 back squats at 55-60% 5-7 toes to bar 50 DUs Fitness On the 2:00 for 20 minutes 2 back squats at 55-60% 5 toes to bar 30 DUs Lifestyle On the 2:00 for 20...

Nov 8, 2021 by Mendy Finley 290

11-9

WOD Competitor/Lifestyle 3 rounds 800m run 3:00 min of “Cindy” 1:00 min of kb swings 53/35 “Cindy”= 5 pullups, 10 pushups, 15 squats Fitness 3 rounds 800m run 3:00 min of modified “Cindy” 1:00 min kb swings 35/26 Modified Cindy 5 jumping pullups...

Nov 7, 2021 by Mendy Finley 242

11-8

3 position snatch (Hip, knee, floor) OTM for 10 minutes Use 55%of 1rm WOD Stretch and strengthen 3×5 deadlift with 5 second descent 3 minute easy bike or row 3×5 (each leg) tempo split squat 3 sec down and 3 sec up 3 minute easy bike or...

Nov 5, 2021 by Mendy Finley 320

11-6

4 rounds Partner 1: 400m run Partner 2: 20kb swings then max sit-ups until partner returns Each partner will run 4 times and do kb swings and sit-ups 4 times

Nov 4, 2021 by Mendy Finley 223

11-5

2 cleans + 1 jerk 1-1-1-1-1 WOD Competitor/ Fitness 5 rounds 10 single arm db thrusters 50/35 20 box jumps 24/20 Lifestyle 5 rounds 10 single arm db thrusters 35/25 20 box jumps 24/20

Nov 3, 2021 by Mendy Finley 257

11-4

Tempo back squats 3-3-3-3-3 3 seconds down, 3 seconds pause, 3 seconds up WOD Competitor/Fitness EMOM – 12 minutes Min 1 – 20 ball slams 20/10 Min 2 – :45 sec plank Min 3 – 12 goblet lunges 53/35 Min 4 – max sit-ups...

Nov 2, 2021 by Mendy Finley 221

11-3

Bench press or strict press 5×5 WOD Burpee Palooza Competitor 20 burpee muscle ups 40 burpee pullups 60 burpees Fitness 20 burpee chest to bar pullups 40 burpee pullups 60 burpees Lifestyle 60 box dips 40 push-up with shoulder tap 60...