May 2023 – Page 2 – CrossFit O'Fallon

May 17, 2023 by Mendy Finley 159

5-18

Push Press – 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM WOD: 10 minute AMRAP 5 DLs (185/125) 10 push-ups 25 KB Swings 53/35

May 16, 2023 by Mendy Finley 181

“Work it Wednesday” “Filthy 50” 50 Box Jumps (24/20) 50 Jumping Pull-Ups 50 Kettlebell Swings 35/26 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35) 50 Superman’s 50 Wall Balls (20/14) 50 Burpees 50 DU’s Comp/fitness...

May 15, 2023 by Mendy Finley 165

5-16

Back Squat – 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM WOD: 5 Rounds 2 min burpee box jumps 24/20 1 min rest Lifestyle: step ups, lower box if needed.

May 14, 2023 by Mendy Finley 213

5-15

Monday Strength: Power Clean & Jerk – 60%x2, 70%x1, 80%x1, 90%x1, 95%x1 WOD: Tabata Deadlift Rest 1 min Tabata Hang Power Clean Rest 1 min Tabata Jerks *Choose same weight to use on all 3 movements

May 12, 2023 by Mendy Finley 129

5-13

Last day to order your gear! NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ Partner WOD: Minutes 0-12 AMRAP 200m row (each) 4 rds 10 kb swings 53/35 10 box jumps or step ups Minutes 12-24 200m row (each) 4 rds 10...

May 11, 2023 by Mendy Finley 169

“Viola”

Last week to get your CFO GEAR! NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ HERO WOD: “Viola” Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95/65 17 pull-ups 13...

May 10, 2023 by Mendy Finley 141

5-11

This is the last week to get your new CFO gear! NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ Strength: Push Press – 3 x 5 @ 80% WOD: 5 RFT :20 handstand hold 100’Farmers carry 53/35 KB or 50/35 DB 100′...

May 9, 2023 by Mendy Finley 157

“Work it Wednesday”

NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ “Work it Wednesday” 5 Rounds 1 min bike or rower cals 1 min step ups 24/20 1 min burpees 1 min kb swings 53/35 1 min rest Lifestyle; lighter kb if needed

May 8, 2023 by Mendy Finley 162

5+9

LAST WEEK TO GET YOUR CFO GEAR: NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ Strength: Back Squat – 3 x 5 @ 80% WOD: Run 1600m 100 wallballs 20/14 *Divide Run/Reps anyway you like Lifestyle: 14/10

May 7, 2023 by Mendy Finley 172

5-8

LAST WEEK TO GET YOUR CFO GEAR: NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ Strength: Power Clean & Jerk – 60%x2, 70%x2, 80%x2, 90%x1 WOD: AMRAP in 20 minutes 5 Deadlifts 5 Hang Power Cleans 5...

May 5, 2023 by Mendy Finley 135

5-6

NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ Partner WOD 4 rounds 1 min goblet squats 53/35 1 min pull-ups 1 min box jumps 24/20 1 min kb swings 53/35 1 min row or bike cals Partners switch every :30 seconds

May 4, 2023 by Mendy Finley 138

5-5

NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ Hero WOD: “Philip Petti” 20 Thrusters 20 Burpees 20 Cleans 20 Sit-Ups 20 Shoulder-to-Overheads 20 Push-Ups 20 Overhead Squats 20 Handstand Push-Ups 20 Front Squats 20 Air...