August 2024 – CrossFit O'Fallon

Aug 30, 2024 by Mendy Finley 42

8-31

Partner WOD: “Saved by the Barbell” 4 Rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute of med-ball sit-ups 1 minute of hang power cleans Men: 20-lb. ball, 115-lb. deadlifts and...

Aug 29, 2024 by Mendy Finley 43

8-30

Strength: Back Squat – 1RM WOD: 21-15-9 Deadlift 225/155 400m run after each set

Aug 28, 2024 by Mendy Finley 34

8-29

Push Press- 1RM WOD: 4 RFT Row 400m 20 Ball Slams 30/20 Rest 2 min after each round

Aug 27, 2024 by Mendy Finley 45

“Work it Wednesday”

“Work it Wednesday” 4 rounds 1:00 deadlifts 155/105 1:00 step ups (no jumping) 24/20 1:00 sit-ups 1:00 air squats 1:00 pushups 1:00 bike cals 1:00 rest **LABOR DAY HOURS** Open gym 5-7am classes 7&8am

Aug 26, 2024 by Mendy Finley 36

8-27

Strength: Snatch – 70%x3, 75%x2, 80%x2 WOD: 21-15-9 Snatch 95/65 C2B Pull Ups *scale up with bar muscle ups *scale down with regular pull-ups or jumping pull-ups

Aug 25, 2024 by Mendy Finley 45

8-26

Strength: Clean & Jerk – 70%x3, 75%x2, 80%x2 WOD: AMRAP 12 6 HSPU 8 Box Jumps 10 KB Swings 53/35

Aug 23, 2024 by Mendy Finley 39

8-24

Partner WOD: 3 RFT 2 min Wallballs 2 min Box Jumps 2 min HSPUs 2 min Cal Row/Bike 2 min Rest *one athlete works at a time

Aug 22, 2024 by Mendy Finley 56

8-23

Strength: Clean & Jerk – 1RM WOD: 10-9-8-7-6-5-4-3-2-1 Power Cleans 135/95 Front Squats 135/95 Situps

Aug 21, 2024 by Mendy Finley 49

8-22

Strength: Push Press – 5RM WOD: 9 MIN AMRAP 10 Deadlifts 185/125 30 DU’s

Aug 20, 2024 by Mendy Finley 52

8-21

“OMAR” For time: 95/65 barbell thrusters, 10 15 bar-facing burpees 95/65 lb barbell thrusters, 20 25 bar-facing burpees 95/65lb barbell thrusters, 30 35 bar-facing burpees

Aug 19, 2024 by Mendy Finley 48

8-20

Strength: Snatch – 1RM WOD: 10 MIN AMRAP 3-6-9-12-15-18-21-24-…. Power Snatches 95/65 *after each set of snatches complete 5 chest to bar pull-ups or 3 bar muscle ups

Aug 18, 2024 by Mendy Finley 52

8-19

Strength: Back Squat – 5RM WOD: Run 400m 10 KB Swings 53/35 Run 400m 20 KB Swings Run 400m 30 KB Swings Run 400m 40 KB Swings