June 2022 – CrossFit O'Fallon

Jun 30, 2022 by Mendy Finley 202

7-1

Back squat 3-3-3-3-3 WOD 10 min amrap 10 landmine squats 10 toes to bar 10 landmine deadlifts ea. side 30 DUs Competitor/fitness load one end of bar with 50/35, other end of the bar goes between 2 plates. Lifestyle load one end with 25/15

Jun 29, 2022 by Mendy Finley 186

6-30

DB bench press 5 sets of 1 left press + 1 right press + both arms x 5 WOD 10 min AMRAP 10 pushups 10 bent rows 95/65 20 sit-ups

Jun 28, 2022 by Mendy Finley 189

6-29

Power Clean & Split Jerk 1-1-1-1-1 WOD 50-40-30-20-10 Cal row, ski, or bike 100-80-60-40-20 foot Bear crawl Lifestyle: adjust calories as needed.

Jun 27, 2022 by Mendy Finley 215

6-28

Take 10 minutes to warm up your squat clean WOD Competitor 3 rounds Run 400m 7 front squats 225/155 21 CTB pull-ups Fitness Front squat 165/115, pull-ups Lifestyle 95/65, banded pull-ups or ring rows

Jun 27, 2022 by Mendy Finley 184

6-27

Sumo deadlift 7-7-7 WOD Filthy Fifty 50 box jumps 24/20 50 jumping pull-ups 50 kb swings 35 50 walking lunges 50 knees to elbows 50 push press 45/35 50 super mans 50 wallballs 20/14 50 burpees 50 DUs

Jun 24, 2022 by Mendy Finley 293

WEAR RED! #supportJerzi

***PLEASE WEAR RED TO SUPPORT JERZI** “Mountain Expedition” In teams of 3: Buy in: 400m farmers carry 53/35 Then Lift 15,000# from ground to overhead (Snatch or Clean & Jerk) Box Jump 3200″ Then Cash out: 400m farmers carry 53/35 One athlete...

Jun 23, 2022 by Mendy Finley 268

6-24

Back Squat 3-3-3-3-3 Keep rest at no more than 2 minutes between sets WOD Strict 15 min time cap 50’ goblet walking lunge 15 strict pull-ups 50’ goblet walking lunge 20 kb clean (each side) 200 DUs 20 kb clean (each side) 50’ goblet walking lunge...

Jun 22, 2022 by Mendy Finley 187

6-23

Bench Press 3-3-2-2-1 Bent row 5-5-5 WOD Competitor 3 rounds 3 minutes: 15 deadlifts 225/155 In remaining time max HSPUs 2 minute rest Fitness 185/125 Lifestyle 135/85 strict presses or z-presses

Jun 21, 2022 by Mendy Finley 209

6-22

Snatch 3-3-2-2-1 WOD Competitor 3 rounds 10 shoulder to overhead 155/105 200m run 2 rounds 10 box or bench dips 200m run 1 round 10 floor presses 155/105 200m run Fitness 135/95 Lifestyle 95/65

Jun 20, 2022 by Mendy Finley 211

6-21

Clean and jerk 3-3-2-2-1 WOD Competitor/fitness 10 min AMRAP 10 squat cleans 95/65 10 c2b pull-ups Lifestyle: 10 min AMRAP 10 squat cleans 75/55 10 jumping pull-ups or ring rows

Jun 19, 2022 by Mendy Finley 202

6-20

Deadlift 5-5-3-3-3 WOD Intervals 5x500m row *rest 2 minutes after each interval You can sub a 400m run for the row The goal is to keep a consistent pace, not to PR your row or run.

Jun 17, 2022 by Mendy Finley 251

Eva-Strong

Eva-Strong Partner WOD 5 rounds 24 DUs 19 toes to bar 2 clean and jerks 205/ 400 m run *both athletes do 24 DUs together. Reps are divided on the toes to bar and the clean and jerks, 400 m run is together. 5-month 24-day 19-students who lost...