January 2024 – CrossFit O'Fallon

Jan 31, 2024 by Mendy Finley 187

2-1

Strength: Back Squat 5×3 @ 85-90% *All working sets should be at % prescribed WOD: “13.2” 10 MIN AMRAP 5 shoulder to overhead 115/75 10 deadlifts 115/75 15 box jumps

Jan 30, 2024 by Mendy Finley 119

Double Chipper 50 deadlifts 135/95 40 box jumps 24/20 30 pull-ups 20 squats (front OR back)135/95 10 shoulder to overhead 135/95 Rest 5 MIN 50 air squats 40 hand release push-ups 30 hang power cleans 135/95 20 lunge steps 10 burpee cheat to bar...

Jan 29, 2024 by Mendy Finley 191

1-30

Strength: Strict Press 1 RM WOD: 150 kb swings 53/35 *EMOM 5 Right & Left Arm KB Jerks

Jan 28, 2024 by Mendy Finley 195

1-29

C&J 65%x2, 70%x2, 75%x2 , 80%x3 WOD: 15 MIN AMRAP 3-6-9-12-15-18-… Hang power clean 115/80 Thruster 115/80 Burpees

Jan 26, 2024 by Mendy Finley 106

1-27

Partner WOD: “FREAK” 24 MIN partner AMRAP 21 Thrusters (95/65 lb) 21 Pull-Ups 800 meter Run 30 Kettlebell Swings (70/53) 30 Pull-Ups 50 Double-Unders /150 singles 50 mountain climbers 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots...

Jan 25, 2024 by Mendy Finley 145

1-26

Strength: Clean & Jerk 60%x2, 65%x2, 70%x3 Benchmark WOD: “Christina” AMRAP in 20 MINutes 9 Pull-Ups 9 Squat Cleans (95/65 lb) 9 Kettlebell Swings (1.5/1 pood) 9 Toes-to-Bar 9 Push Presses (95/65 lb) 9 Burpees

Jan 24, 2024 by Mendy Finley 162

1-25

Strength: :10 EMOM Deadlift *Build to Heavy Triple WOD: 12 MIN AMRAP 25ft walking lunge 10 burpees 25ft walking lunge 10 chest to bar pull-ups

Jan 23, 2024 by Mendy Finley 172

1-24

Strength: :10 EMOM Strict Press *Build to Heavy Triple WOD: 1000m row 50 Sit-ups 30 hspu’s

Jan 22, 2024 by Mendy Finley 154

1-23

Strength: Snatch 60%x2, 65%x2, 70%x3 WOD: 4 rounds 400m run 5 power snatches 95/65 10 ohs 95/65

Jan 21, 2024 by Mendy Finley 143

1-22

Strength: Back Squat 4×5 @ 80-85% *All working sets should be at % prescribed WOD: “Quads on Fire” 8 MIN AMRAP 8 front squats 115/75 12 box steps 24/20 (no jumping)

Jan 19, 2024 by Mendy Finley 193

1-20

Partner WOD: In teams of 2 or 3 Accumulate these reps in any order and any way you like with one athlete working at a time. 100 push-ups 100 wallballs 100 pull-ups 100 kb swings 100 lunges 100 box jumps

Jan 18, 2024 by Mendy Finley 185

1-19

Strength: 3-Position Snatch (floor, below knee, above knee) 60% x 1, 65% x 1, 70% x 1, 75% x 1, 80% x 1, HS x1 WOD: 30 ground to overhead 155/105 *EMOM 20 DU’s (Starting at 1:00)