June 2022 – Page 2 – CrossFit O'Fallon

Jun 16, 2022 by Mendy Finley 245

6-17

Front squats 10-10-10 WOD Competitor 10-9-8-7-6-5-4-3-2– KB swing 70/53 Bar muscle ups Fitness: kb 53/35, chest to bar pull-ups Lifestyle: 35/26 kb, jumping pull-ups or ring rows

Jun 15, 2022 by Mendy Finley 246

6-16

Bench press 5-5-5-5-5 WOD Competitor/fitness 3 rounds 1 min HSPUs 1 min rest 1 min DUs 1 min rest Lifestyle:Pushups/singles or toe taps **no open gym from 12-4 today, we have inspections**

Jun 14, 2022 by Mendy Finley 253

6-15

Pause clean and jerks 1-1-1-1-1 *pause 3 seconds in the clean receiving position WOD EMOM 12 Even: 4 clusters Odd: calorie bike, row, ski Competitor: 135/95 or more Fitness: 115/75 Lifestyle: 75/55

Jun 13, 2022 by Mendy Finley 247

“Jerry”

Hero WOD Competitor/Fitness “Jerry” 1 mile run 2000m row 1 mile run Lifestyle 8 minute run 8 minute row 8 minute bike

Jun 12, 2022 by Mendy Finley 322

6-13

Romanian Deadlift 5-5-5-5-5 WOD 30 snatches 30 box step ups 30 clean and jerks 30 box stepups Competitors: 115/75, step ups with 50/35 dbs or kbs, Fitness: 95/65 Lifestyle 75/55

Jun 10, 2022 by Mendy Finley 243

6-11

20 min Partner WOD 3-6-9-12-15-18-21-24 Power Cleans Box Jumps 24/20 *after each round run a 200 together Choose a challenging weight for the power cleans

Jun 9, 2022 by Mendy Finley 191

Tempo back squat 3×12 :03 down & :03 up WOD Competitor Accumulate the following in any order 100 wallballs 20/14 100 db snatches 50/35 At the top of each minute complete 3 burpees. Starting at 1:00. Fitness: if time exceeds 15 minutes...

Jun 8, 2022 by Mendy Finley 195

6-9

Thank you so much for your patience as the bathrooms are being renovated. It shouldn’t be much longer!!! :30 side plank (right) :30 rest :30 side plank (left) :30 rest :30 plank :30 rest :45 side plank (right) :45 rest :45 side plank (left) :45...

Jun 7, 2022 by Mendy Finley 216

6-8

Hang power snatch + 2 OHS 1-1-1-1-1 WOD 8 min amrap Strict pull-ups Rest 1 min 3 min amrap Bench press or floor press @70% of 1 rm Lifestyle – ring rows or banded strict pull-ups

Jun 6, 2022 by Mendy Finley 336

6-7

WOD For time Run 800 30 ground to overhead 75/55 15 toes to bar Run 800 30 burpees 15 toes to bar Run 800 30 bent row 15 toes to bar Competitor/fitness 75/55 Lifestyle 45/35, knee raises

Jun 5, 2022 by Mendy Finley 202

6-6

Sumo Deadlift 5-7-9-7-5 WOD 3 rounds Competitor 15 cal bike, row, or ski (or run 400) 12 front squats 115/75 12 pull-ups 9 push press 115/75 9 pushups 6 thrusters 115/75 6 bar muscle ups Fitness 95/65, and c2b for muscle ups Lifestyle 75/55...

Jun 3, 2022 by Mendy Finley 278

6-4

Partner WOD 18 min EMOM Min 1: max cal row, bike, or ski Min 2: max rep back squats Min 3: sit-ups One partner works at a time. Comp use 225/155, fitness 155/105, lifestyle choose a weight you can cycle.