January 2024 – Page 2 – CrossFit O'Fallon

Jan 17, 2024 by Mendy Finley 205

1-18

Strength: Turkish getups x 10 (Each Side) WOD: 5 rds 20 Kb swings Accumulate a :60 second plank

Jan 16, 2024 by Mendy Finley 215

1-17

Strength: :10 EMOM Strict Press *Build to Heavy Double WOD: 8 MIN AMRAP 5 hspu 10 pull-ups 25 air squats Rest 4 MIN 8 MIN AMRAP 5 hspu 10 pull-ups 25 air squats

Jan 16, 2024 by Mendy Finley 166

1-16

Strength: 3-Position Clean (floor, below knee, above knee) 60% x 1, 65% x 1, 70% x 1, 75% x 1, 80% x 1, HS x1 WOD: “13.4” 7 MIN AMRAP 3-6-9-12-15-18-… Clean and jerks 125/95 Toes to bar

Jan 14, 2024 by Mendy Finley 154

1-15

Strength: Back Squat 4×5 @ 80-85% *All working sets should be at % prescribed WOD: 1000m row 30 deadlifts 135/95 20 front squats 135/95 30 deadlifts 135/95

Jan 12, 2024 by Mendy Finley 103

1-13

Partner WOD: In teams of 2 or 3 21 MIN AMRAP 1000 m row (switch partners every 250) 30 Push press 95/65 20 Chest to bar pull-ups/Pull-ups

Jan 11, 2024 by Mendy Finley 111

1-12

Strength: 3-Position Clean (floor, below knee, above knee) 60% x 1, 65% x 1, 70% x 1, 75% x 3 WOD: 21-15-9 Squat cleans 135/95 Bar facing Burpees

Jan 10, 2024 by Mendy Finley 154

1-11

Strength: 4 sets of 25′ Rack Walking Lunge WOD: 10 MIN AMRAP 5-10-15-20-25-30-… KB swings 53/35 Push-ups *200 m run after each round

Jan 9, 2024 by Mendy Finley 182

1-10

Strength: :10 EMOM Deadlift *Build to Heavy Double WOD: 3 Rounds, Max reps of: 1 MIN Box Jump Overs, 24/20 1 MIN TTB 1 MIN DLs, 225/155 1 MIN Rest

Jan 8, 2024 by Mendy Finley 119

1-9

Strength: 3-Position Snatch (floor, below knee, above knee) 60% x 1, 65% x 1, 70% x 1, 75% x 3 WOD: 30-20-10 Power snatches 95/65 HSPUs

Jan 7, 2024 by Mendy Finley 110

1-8

Strength: Back Squat 5×5 @ 80-85% *All working sets should be at % prescribed WOD: 3 RFT 60 DUs 40 air squats 20 pull-ups

Jan 5, 2024 by Mendy Finley 96

Partner WOD: In teams of 3 5 MIN AMRAP Partner 1: 20 kb swings Partner 2: squat hold Partner 3: rest Rest 1 MIN 5 MIN AMRAP Partner 1: 20 T2B Partner 2: plank Partner 3: rest Rest 1 MIN 5 MIN AMRAP Partner 1: 20 front squats Partner 2: dead hang...

Jan 4, 2024 by Mendy Finley 227

“The Lyon”

Benchmark WOD: “The Lyon” 5 RFT 7 Squat Cleans (165/115 lb) 7 Shoulder-to-Overheads (165/115 lb) 7 Burpee Chest-to-Bar Pull-Ups *2 Min Rest After Each Round