June 2024 – CrossFit O'Fallon

Jun 30, 2024 by Mendy Finley 108

7-1

Strength: Clean & Jerk – 60%x2+1, 70%x2+1, 80%x2+1, HS *2 Cleans + 1 Jerk* WOD: 15 MIN AMRAP 5 HSPU 7 C2B Pull Ups 10 1-alt DB or kb Snatch 50/35 or 53/35kb

Jun 28, 2024 by Mendy Finley 121

Partner WOD: Team “1776” KB swings 53/35 Box Jumps 24/30 Air squats Push-ups Burpees Pull-ups 40 minute time cap *goal is to complete 1776 reps total of the above movements. **teams of 3, each person does at least 10 reps before switching...

Jun 27, 2024 by Mendy Finley 112

6-28

Strength: Clean 1RM WOD: 10-8-6-4-2 Power Cleans 185/125 2-4-6-8-10: Strict HSPU

Jun 26, 2024 by Mendy Finley 126

6-27

Strength: Bench Press 5@45-55%, 5@55-65%, 5@65-75% WOD: 9 Min AMRAP 9 Push Press 95/65 9 Burpee T2B

Jun 25, 2024 by Mendy Finley 97

“Wittman”

Benchmark WOD: “WITTMAN” 7 rounds for time of: 53/35 kettlebell swing, 15 reps 95/65 lb power clean, 15 reps 15 box jumps, 24/20 inch box

Jun 24, 2024 by Mendy Finley 87

6-25

Strength: Snatch 1RM WOD: Tabata’s OHS 95/65 Rest 4 minutes 10M Shuttle Sprints *every 10m run counts as a rep

Jun 23, 2024 by Mendy Finley 106

6-24

Monday Strength: Athletes Choice (Back Squat or Front Squat) 5@45-55%, 5@55-65%, 5@65-75% WOD: 25 Burpees 25 Pull ups 25 Thrusters, 95/65 25 Double Unders 25 KBS, 53/35 25 Wall Balls, 20/14 25 Box Jumps, 24/20 25 walking lunges

Jun 21, 2024 by Mendy Finley 107

6-22

For Time: 100 Thrusters (95/65) * Every time you switch: 10 Synchro Sit ups (https://theprogrm.com/crossfit-sit-ups-7-reasons-you-should-be-doing-them/) 100 kb swings 53/35 *Every time you switch: 10 synchro p ushups 100 cal Assault Bike...

Jun 20, 2024 by Mendy Finley 102

6-21

Strength: 13 Minute Clean EMOM Waves: 6:00 EMOM – Power Clean(Build by Feel) 1:00 Rest/Strip Weight to 40-50% 6:00 EMOM – Full Clean (Build by Feel) WOD: 12 Min AMRAP 20 DUs 5 T2B 5 Push Press 135/95

Jun 19, 2024 by Mendy Finley 106

6-20

Strength: Bench Press 1RM WOD: Tabata’s Row Calls Push Ups

Jun 18, 2024 by Mendy Finley 137

“Roy”

Strength: Warm Up Deadlift Benchmark WOD: “ROY” 5 rounds for time of: 225/155 lb deadlift, 15 reps 20 box jumps, 24-inch box 25 pull-ups

Jun 17, 2024 by Mendy Finley 88

“I want to know what love is”

Here’s a fun WOD! Coach Mendy did this last week, while on vacation, and made their FB page with a 165# snatch! Enjoy! EMOM For As Long As Possible With a running clock, every minute perform 1 lift and add 5-20lbs Start with an empty...