October 2022 – CrossFit O'Fallon

Oct 31, 2022 by Mendy Finley 231

11-1

Please do not park in front of the dumpster 🙂 Thanks! 2 push jerk + 2 split jerk (Build to a heavy) WOD 4 rounds 7 HSPUs 7 toes to bar 400m run

Oct 30, 2022 by Mendy Finley 226

Hey CFO family, please don’t park in front of the dumpster. 🙂 The trash man isn’t picking up the trash when cars are parked there. Thanks! Happy Halloween!! Back Squat Build to a heavy set of 8 WOD 12 min amrap 15 Air squats 15 no push-up Burpees...

Oct 28, 2022 by Mendy Finley 220

“Halloween WOD”

Come dressed in your favorite Halloween Costume!! “Partner Halloween WOD” Buy In: 800M Pumpkin Run together 100 Deadlifts 135/105 90 Goblin Squats 53/35 80 Devil Presses 50/35 70 Slimy Wall Balls 20/14 60 Tombstone (box) jumps 24/20 50 Hocus...

Oct 27, 2022 by josh 303

CFO General Waiver

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Oct 27, 2022 by Mendy Finley 235

10-28

Friday build to a heavy complex: Power clean + 2 front squats + hang clean WOD Nancy 5 rounds 400 run 15 ohs 95/65 Lifestyle 45/35

Oct 26, 2022 by Mendy Finley 211

10-27

Power snatch + snatch + OHS (Build to heavy) WOD 9 min EMOM 15 db rows 10 pushups or 5 HSPUs

Oct 25, 2022 by Mendy Finley 234

“Work it Wednesday”

“Work it Wednesday” 2000m row 50 no push-up burpee + box step up 1000m row 50 over/unders 24/20 500m row 50 toes to bar Row can be subbed for a bike, ski, or run

Oct 24, 2022 by Mendy Finley 215

10-25

2 push presses + 2 push jerks (Build to a heavy) WOD 30 pull-ups 15 squat cleans 135/95 20 c2b pull-ups 10 squat cleans 185/125 10 bar muscle ups 5 squat cleans 225/155 Fitness 95/65, 115/75, 135/95 Lifestyle 75/55, 95/65, 95/65. Modify pull-ups...

Oct 23, 2022 by Mendy Finley 228

10-24

Back Squat 6-4-2-1 WOD 5 rounds 100m farmers carry 5 bench presses (80%) :30 max bike cals *rest 2 minutes

Oct 21, 2022 by Mendy Finley 186

10-22

Partner WOD 100m farmers walk buy in 53/35 Then 70 thrusters 95/65 70 hand release pushups 70 bike, row, or ski Then 100m farmers walk 53/35 Complete each exercise in order, one partner working at a time. During the pushups, and cals, resting...

Oct 20, 2022 by Mendy Finley 227

10-21

Build to a heavy Clean + hang power clean + 2 front squats WOD “Helen” 3 rounds 400m run 21 kb swings 53/35 12 pull-ups Lifestyle: jumping pull-ups, kb 35/26

Oct 19, 2022 by Mendy Finley 191

10-20

Build to a heavy Push press + push jerk + 2 split jerks WOD 6 rounds 6 HSPUs 12 hollow rocks 18 mountain climbers Fitness/lifestyle modify HSPUs as needed.