March 2023 – CrossFit O'Fallon

Mar 31, 2023 by Mendy Finley 239

4-1

Partner WOD 40 power snatches 135/95 50 sit-ups 60 kb swings 53/35 50 cal bike 60 kb swings 50 sit-ups 40 thrusters *divide reps any way you like, adjust weight if needed.

Mar 30, 2023 by Mendy Finley 222

Deadlift 5×3 @ 85-90% *All working sets should be at % prescribed WOD EMOM 10 Min 1: 200m run Min 2: 7 muscle ups Fitness: chest to bar pull-ups or adjust muscle up reps Lifestyle: 100-150m run, your strongest pullup variation

Mar 29, 2023 by Mendy Finley 216

3-30

Bench Press: 5×3 @ 85-90% *All working sets should be at % prescribed WOD 5 rounds 3:00 bike, row, ski, or run 5 bench presses 75%

Mar 28, 2023 by Mendy Finley 245

“Work it Wednesday”

10 rounds 30 DUs 7 deadlifts 155/105 5 box jumps 30/24 3 hang squat cleans 155/105 Fitness: 135/95 Lifestyle: singles, 95/65, step ups 24/20

Mar 27, 2023 by admin 231

3-28

Athletes Choice: Snatch or C&J 65%x2, 70%x2, 75%x2 , 80%x3 WOD 500m row 12 push presses 500m row 9 push presses 500m row 6 push presses Comp: 175/120 Fitness: 135/95 Lifestyle: 95/65

Mar 26, 2023 by Mendy Finley 240

3-27

Back Squat: 5×3 @ 85-90% *All working sets should be at % prescribed WOD Every 3:00 for 5 rounds complete 30 med ball cleans 10 burpee pull-ups Lifestyle: 15 min amrap

Mar 24, 2023 by Mendy Finley 223

3-25

Minutes 0-6 9 toes to bar 5 clean and jerks 185/125 Minutes 6-7 rest Minutes 7-13 7 toes to bar 7 clean and jerks 135/95 Minutes 13-14 rest Minutes 14-20 5 toes to bar 9 clean and jerks 95/65 **partner A completes a full round while partner B...

Mar 23, 2023 by Mendy Finley 220

3-24

Deadlift 3×5 @ 80-85% WOD 5 rounds 3:00 row, run, bike, or ski 5 OHS @ 75%

Mar 22, 2023 by Mendy Finley 227

3-23

Bench Press 3×5 @ 80-85% WOD 75 single arm kb press *after every 15 reps perform 10 single arm db rows 75 kb swings *after every 15 reps perform 10 pushups **alternate arms as needed on single arm reps.

Mar 21, 2023 by Mendy Finley 242

“Work it Wednesday”

Run 1 mile 100’ db bear crawl 50/35s Run 800m 50 pushups Run 400m 25 strict pull-ups Lifestyle: bear crawl (no weight), banded pullup

Mar 20, 2023 by Mendy Finley 231

3-21

Athletes Choice: Snatch or C&J 60%x2, 65%x2, 70%x2 WOD 5 x 2:00 rounds 15/13 cal bike 12 alternating bent row 50/35 Lifestyle: adjust weight on rows as needed

Mar 17, 2023 by Mendy Finley 294

3-18

Teams of 2 10 rounds 7 hang power cleans 155/105 11 pull-ups 21 air squats While one partner is completing a round the other partner runs as many shuttles as possible. Alternate rounds until teams have completed 10 full rounds.