November 2023 – CrossFit O'Fallon

Nov 30, 2023 by Mendy Finley 133

12-1

Benchmark WOD: “Danny” 20 min AMRAP 30 box jumps 24/20 20 push presses 115/80 30 pull-ups Or “Jack” 20 min AMRAP 10 push presses 115/80 10 kB swings 53/35 10 box jumps 24/20

Nov 29, 2023 by Mendy Finley 114

11-30

Strength: *Athletes Choice* Bench Press or Strict Press 5 @ 65-75%, 3 @ 75-85%, 1 @ 85-95% WOD: Tabata – Power Snatches 75/55 Rest – 2 min Tabata – DU’s Rest – 2 min Tabata – Sit-ups

Nov 28, 2023 by Mendy Finley 87

11-29

Strength: 3 Max Effort Handstand Holds 3 Max Effort Flexed Arm Hangs WOD: “Cardio Theatre” 50 Cal bike 1000m row 800m run 25 burpees

Nov 27, 2023 by Mendy Finley 169

Strength: Clean Complex 1 Power Clean + 1 Jerk + 1 Hang Clean + 1 Jerk WOD: “Vicki” 10 Clean and Jerks 400M Run 8 Clean and Jerks 400M Run 6 Clean and Jerks 400M Run 4 Clean and Jerks 400M Run 2 Clean and Jerks Use 60% of today’s complex

Nov 26, 2023 by Mendy Finley 139

11-27

Strength: Front Squat 5 @ 65-75%, 3 @ 75-85%, 1 @ 85-95% WOD: 4 RFT 15 overhead lunges 45/25 (plate) 15 pull-ups

Nov 24, 2023 by Mendy Finley 113

11-25

Partner WOD: 24 minute AMRAP 10 burpee pull-ups 20 thrusters 95/65 30 front rack lunges 95/65 40 sit-ups 50 shoulder to overhead 95/65 60 hang power cleans 95/65 70 kB swings 53/35 80 Wallballs 20/14

Nov 23, 2023 by Mendy Finley 113

11-24

7, 8AM Classes Only Strength: Snatch 1RM WOD: Using 60% of today’s heavy snatch 3 Rounds 1 min max power snatches 1 min rest 1 min OHS 1 min rest

Nov 22, 2023 by Mendy Finley 114

Happy Thanksgiving!!

7&8am classes only! Enjoy your friends and family! HAPPY THANKSGIVING!!! WOD: 7 & 8AM Classes today! Friday – 7, 8 AM Classes Only “Thanksgiving Sampler” 5 Rounds * 5 pull-ups * 10 push-up * 15 air squats 4 Rounds * 8 handstand...

Nov 21, 2023 by Mendy Finley 159

11-22

Strength: Front Squat 3 @ 60-70%, 3 @ 70-80%, 3 @ 80-90% WOD: 3 Rounds 3 min AMRAP 9/6 bike Cals 6 front squats 135/95 Rest 3 min after each AMRAP pick up where you left off after rest

Nov 20, 2023 by Mendy Finley 126

11-21

Strength: Jerk Complex (Build by Feel) 1 Split Jerk + 1 Push Jerk + 1 Split Jerk WOD: 21-15-9 HSPU Box jumps 24/20 KB swings 53/35

Nov 19, 2023 by Mendy Finley 122

11-20

Strength: Power Clean 1RM Strength: 3 Rounds 1 min hang power cleans 95/65 1 min DUs 1 min shoulder to overhead 95/65 1 min wallballs 20/14 1 min bike Cals or rower Cals 1 min rest

Nov 17, 2023 by Mendy Finley 157

11-18

Partner WOD: Teams of 2 or 3 21 minutes 100 Push-ups 100 Power Cleans 115/80 75 Shoulder to overhead 115/80 75 TTB 50 Burpees 50 Box Overs 24/20 **get as far as possible with your team. If you complete all reps before 21 minutes, this WOD becomes...