September 2024 – CrossFit O'Fallon

Sep 30, 2024 by Mendy Finley 36

10-1

Strength: Snatch Complex – Build to HS High Hang Snatch + OHS + Low Hang Snatch WOD: 10-8-6-4-2 Full Snatch (115/80) 30 Double unders after every set of snatches.

Sep 29, 2024 by Mendy Finley 37

9-30

Strength: Front Squat – Build to Heavy 3 WOD: “Tabata Something Else” 8 round of max reps in :20 with :10 rest of: Pull Ups Push Ups Sit Ups AIr Squat

Sep 27, 2024 by Mendy Finley 39

9-28

Partner WOD: For Time 50 Power Cleans 135/95 20 Pull-ups 50 Shoulder to Overhead 135/95 20 Pull-ups 50 Push-ups 20 Pull-ups 50 KB swings 53/35 20 Pull-ups Try to keep reps 50/50 between the partners.

Sep 26, 2024 by Mendy Finley 39

9-27

Strength: Snatch Complex – Build to HS Snatch + OHS + Snatch WOD: 2 RFT 12 OHS 12 Burpees 9 Power Snatches 9 Burpee Box Jumps 24/20 6 Squat Snatches 6 Burpee C2B 95/65 rx, 135/95E

Sep 25, 2024 by Mendy Finley 42

9-26

Strength: Strict Press – HS WOD: AMRAP 15: 6 HSPU 12 KBS 53/35 200m Run

Sep 24, 2024 by Mendy Finley 56

“Bowen”

“Bowen” 3 RFT: Run 800 meters 7 Deadlifts 275/185 10 Burpee Pull Ups 14 Single Arm KB Thrusters (7 each arm) 20 Box Jumps 24/20 This wod has a 40 min time cap..

Sep 23, 2024 by Mendy Finley 35

Strength: Clean Complex – Build to HS Clean + Push Jerk + Split Jerk WOD: 2 Min AMRAP: Wallballs 20/14 2 Min Rest 1 Min AMRAP: Wallballs 1 Min Rest 1 Min AMRAP: Wallballs 1 Min Rest ….. WOD ends when you complete 150 wallballs

Sep 22, 2024 by Mendy Finley 51

9-23

Strength: Front Squat – Build to Heavy 5 WOD: 11 Min AMRAP 6 Thrusters 95/65 9 Lateral Barbell Burpees 12 TTB

Sep 20, 2024 by Mendy Finley 46

9-21

Partner WOD: 20 Min AMRAP 16 Deadlifts 185/125 16 Box Jumps 24/20 16 HSPU *Scale the hspu with regular push-ups

Sep 19, 2024 by Mendy Finley 40

9-20 “The Pump”

Strength: Warm up movements WOD: “The Pump” 20 Min AMRAP 6 Strict Press 7 Front Squats 8 Bent Over Rows 9 DL 10 Back Squats *you choose the weight, once you start the complex you must complete all reps before dropping

Sep 18, 2024 by Mendy Finley 54

9-19

“Happy Birthday, Josh!” Strength: Clean Complex – Build to HS Power Clean + Push Jerk + Clean + Jerk WOD: 4 RFT 20 Alt DB/KB Snatches 50/35 50 DU’s

Sep 17, 2024 by Mendy Finley 48

“Harper”

Benchmark WOD: “Harper” 23 Min AMRAP 9 Chest-to-Bar Pull-Ups 15 Power Cleans (135/95 lb) 21 Air Squats 400 meter Run with a Plate (45/35 lb)