December 2021 – Page 2 – CrossFit O'Fallon

Dec 16, 2021 by Mendy Finley 309

12-17

2 cleans + 1 pause split jerk 1-1-1-1-1 WOD Competitor/Fitness 50-40-30-20-10 Wall balls 20/14 Kb swings 53/35 Lifestyle 50-40-30-20-10 Wall balls 20/14 Kb swings 35/26M

Dec 15, 2021 by Mendy Finley 272

5 max effort sets of your strongest variation of handstands Handstand walks, hspu’s, handstand holds, etc *if you are unable to be inverted, complete 5 sets of Z presses. WOD All levels 10 min Amrap 20 Mountain climbers 20 Sit-ups

Dec 14, 2021 by Mendy Finley 216

12-15

Front squat Find a heavy set of 3 then back the weight off for a set of 10 WOD Competitor/fitness 6 rounds for time 9 clean and jerks 115/75 9 burpee box jumps 24/20 45 DUs Lifestyle 6 rounds for time 9 clean and jerks 95/65 9 burpee box jumps...

Dec 13, 2021 by Mendy Finley 339

12-14

Deadlift 3-3-3-2-2-2 WOD Competitor 15-12-9 Muscle ups *after each set complete a 50’ walking lunge with KB 70/53 Fitness 15-12-9 Chest to bar pullups *after each set complete a 50’ walking lunge with KB 53/35 Lifestyle 15-12-9 Ring rows or...

Dec 12, 2021 by Mendy Finley 258

12-13

2 position snatch Hang & floor 1-1-1-1-1 WOD Competitor 10 minutes rowing 10 minutes running 10 minutes biking Fitness 8 minutes rowing 8 minutes running 8 minutes biking Lifestyle 6 minutes rowing 6 minutes running 6 minutes biking

Dec 10, 2021 by Mendy Finley 245

12-11

20 minute amrap Team filthy 50 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings 53/35 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses 95/65 50 Supermans 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders *One...

Dec 9, 2021 by Mendy Finley 254

12-10

Pause clean and jerk 2-2-2-1-1-1 *:03 pause in the receiving position of each clean WOD Competitor 7 rounds 3 power cleans 225/155 15/13 cal ski, bike, or row Fitness 7 rounds 3 power cleans 155/105 15/13 cal ski, bike, or row Lifestyle 7 rounds...

Dec 8, 2021 by Mendy Finley 396

12-9

Strict Press 3-3-3-3-3 WOD 5 Rounds: Competitor Accumulate :30 in a handstand hold 15 ball slams 30/20 10 kb swings 70/53 Fitness Accumulate :30 in a handstand hold 15 ball slams 20/10 10 kb swings 53/35 Lifestyle Accumulate :30 in a plank 15...

Dec 7, 2021 by Mendy Finley 238

12-8

Deadlift 3-3-3-3-3 WOD Competitor 20 thrusters 115/75 40/32 cal bike or row 20 thrusters 115/75 Fitness 20 thrusters 95/65 40/32 cal bike or row 20 thrusters 95/65 Lifestyle 20 thrusters 75/55 40/32 cal bike or row 20 thrusters 75/55

Dec 6, 2021 by Mendy Finley 277

12-7

I Power snatch 2-2-2-1-1-1 WOD Competitor/Fitness Amrap 15 10 pullups 10 burpees 10 kb swings 53/35 Lifestyle Amrap 15 10 pullups 10 burpees 10 kb swings 35/26

Dec 5, 2021 by Mendy Finley 269

12-6

Hero WOD “Chad” Competitor 1000 box step ups 20” *wearing weighted vest Fitness/lifestyle 40 minutes max box step ups

Dec 3, 2021 by Mendy Finley 273

12-4

Partner workout 21 minute EMOM Min 1: bike, row, or ski cals Min 2: pushups Min 3: pullups