July 2024 – CrossFit O'Fallon

Jul 31, 2024 by Mendy Finley 54

8-1

Strength: Push Press – 75%x3, 75%x3, 80%x2, 85%x2, 90%x1, 95%x1 WOD: 3 RFT 1 Min Ball Slams 30/20 1 Min Rest 1 Min DUs 1 Min Rest 1 Min Plank 1 Min Rest

Jul 30, 2024 by Mendy Finley 60

“Nasty girls”

Benchmark WOD: “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans 135/95 POST WOD: not for time 50 pillar to planks

Jul 29, 2024 by Mendy Finley 80

7-30

Strength: Snatch – 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, HS WOD: 5-10-15-20-15-10-5 OHS 95/65 TTB

Jul 28, 2024 by Mendy Finley 57

7-29

Strength: Clean & Jerk – 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, HS WOD: 12 Min AMRAP 10 Thrusters 95/65 15 Box Jumps 20 Push Ups

Jul 26, 2024 by Mendy Finley 71

7-27

Partner WOD: 20 Min AMRAP 30 Ball Slams 30/20 30 Power Cleans 135/95 30 Pull Ups 60 DUs or plate hops

Jul 25, 2024 by Mendy Finley 67

7-26

Strength: Back Squat – 75%x3, 75%x3, 80%x2, 85%x2, 90%x1 WOD: 2 Min Wallballs 1 Min Rest 2 Min Wallballs 1 Min Rest 2 Min Wallballs 1 Min Rest 2 Min Wallballs 1 Min Rest

Jul 24, 2024 by Mendy Finley 74

Strength: Push Press – 75%x3, 75%x3, 80%x2, 85%x2, 90%x1 WOD: 21-18-15-12-9-6-3 Strict Press 95/65 HSPU This WOD has a 12 minute time cap. If you complete it before 12 minutes you are finished, or get as far as you can.

Jul 23, 2024 by Mendy Finley 72

7-24

Strength: Warm Up Deadlift Benchmark WOD: “MARSTON” Complete as many rounds as possible in 20 Minutes of: 405/285 lb deadlift, 1 rep 10 T2B 15 Bar-Facing Burpees **If this weight is too heavy, use 85% of your 1RM deadlift**

Jul 22, 2024 by Mendy Finley 78

7-23

Strength: Clean & Jerk – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, HS WOD: 10-8-6-4-2: Squat Cleans, 135/95 200m Run

Jul 21, 2024 by Mendy Finley 69

7-22

Strength: Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, HS WOD: 10 Min AMRAP 7 Hang Power Snatch 95/65 Rx 7 C2B Pull Ups 7 Box Jumps

Jul 19, 2024 by Mendy Finley 63

7-20

Partner WOD 24 min amrap 20 Hang power cleans 135/95 20 Walking lunges (r,l =1) 20 Ttb 20 cal Echo bike 20 no push-up burpees

Jul 18, 2024 by Mendy Finley 72

7-19

Strength: Snatch – 60%x2, 70%x2, 80%x1, HS WOD: 7 RFT 5 Squat Snatches 95/65 5 HSPUs