December 2022 – Page 2 – CrossFit O'Fallon

Dec 16, 2022 by Mendy Finley 174

12-17

25 min amrap – partner WOD “Ho Ho Holy Cow” 25 Snatches 95/65 25 Air Squats 25 Narrow Hand Push-Ups 25 Thrusters 95/65 25 Assault bike Calories (or row) 25 Cleans (hang) 95/65 25 Lunges (each leg) 25 Air Squats 25 Up Downs (AKA Burpees) 25...

Dec 15, 2022 by Mendy Finley 189

12-16

2 position clean and jerk (Low hang, high hang then jerk) WOD Open WOD 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4–3-2-1 Deadlifts Bar facing burpees *10 min time cap Comp/fitness 225/155 Lifestyle 135/95 , no push-up burpee

Dec 14, 2022 by Mendy Finley 160

12-15

Bench press 10-8-6-4 *you can sub floor presses or strict presses WOD 3 rounds 50’ single arm overhead carry (right) 50’ single arm overhead carry (left) 50’ single arm farmer carry (right) 50’ single arm farmer carry (left) 25 kb swings 53/35...

Dec 13, 2022 by Mendy Finley 192

“Work it Wednesday”

Work it Wednesday: 26 minutes Buy in: 1000m row or 800m run Then amrap: 60 plyo skiers (#45 plate) 50 wallballs 20/14 40 box overs 24/20 30 toes to bar

Dec 12, 2022 by Mendy Finley 172

12-13

Front squat 10-8-6-4 WOD 2 rounds: 3 min amrap 10 bent over rows 95/65 3 thrusters Rest 2 min 3 min max calorie bike, row, or ski Rest 2 min

Dec 11, 2022 by Mendy Finley 210

12-12

Deadlift 10-8-6-4 WOD 5 rounds 400m run, row, or ski 12 hang power snatches 95/65 8 pull-ups Lifestyle: jumping pull-ups

Dec 9, 2022 by Mendy Finley 167

12-10

Partner WOD 5 rounds 300/250m row Max reps power snatches 115/80 Rest 1 minute While partner A is completing the row, partner B is completing max reps of power snatches. Then switch. Take your 1 min rest after both partners have rowed and...

Dec 8, 2022 by Mendy Finley 220

“Jack”

Build by feel 2 position clean (high hang + low hang) and a jerk Hero WOD “Jack” 20 min amrap 10 push press 115/85 10 kb swings 53/35 10 box jumps Lifestyle: adjust weights accordingly

Dec 7, 2022 by Mendy Finley 177