Mendy Finley – CrossFit O'Fallon

15 hours ago by Mendy Finley 11

12-8

Partner WOD: In teams of 2 or 3 Row 2000 alt every 400m. 200 kb swings 53/35 100 power snatches 95/65 100 TTB

2 days ago by Mendy Finley 37

12-7

Strength: Bench Press 5 @ 55-65%, 5 @ 65-75%, 5 @ 75-85% WOD: 4 RFT 4 TGUs 53/35 Right arm KB carry 50’ Left arm KB carry 50’

3 days ago by Mendy Finley 26

12-6

Strength: Strict Press 5 @ 55-65%, 5 @ 65-75%, 5 @ 75-85% WOD: “Pushing Nicole” 20 min AMRAP 400m run Max effort hspu *Each time you come off the wall, run again. Score is total hspus.

4 days ago by Mendy Finley 31

12-5

Strength: Snatch Complex (Build by Feel) 1 Power Snatch + OHS + 1 Hang Snatch WOD: 3 RFT: 15 TTB 15 Push Press, 95/65RX, 135/95E 15 Box Jumps, 24/20 15 OHS, 95/65rx, 135/95E

5 days ago by Mendy Finley 30

Strength: Front Squat 5 @ 55-65%, 5 @ 65-75%, 5 @ 75-85% WOD: 5 min AMRAP 5 pull-ups 10 pushups 15 air squats *Rest 1 min 4 min AMRAP 5 pull-ups 10 pushups 15 air squats *Rest 1 min 3 min AMRAP 5 pull-ups 10 pushups 15 air squats *Rest 1 min 2...

7 days ago by Mendy Finley 30

12-2

Partner WOD: 20 minutes 8x200m row In remaining time AMRAP of: 40 ground to overhead 95/65rx 20 burpees 40 kB swings 53/35

8 days ago by Mendy Finley 35

12-1

Benchmark WOD: “Danny” 20 min AMRAP 30 box jumps 24/20 20 push presses 115/80 30 pull-ups Or “Jack” 20 min AMRAP 10 push presses 115/80 10 kB swings 53/35 10 box jumps 24/20

9 days ago by Mendy Finley 32

11-30

Strength: *Athletes Choice* Bench Press or Strict Press 5 @ 65-75%, 3 @ 75-85%, 1 @ 85-95% WOD: Tabata – Power Snatches 75/55 Rest – 2 min Tabata – DU’s Rest – 2 min Tabata – Sit-ups

10 days ago by Mendy Finley 38

11-29

Strength: 3 Max Effort Handstand Holds 3 Max Effort Flexed Arm Hangs WOD: “Cardio Theatre” 50 Cal bike 1000m row 800m run 25 burpees

11 days ago by Mendy Finley 43

11-28

Strength: Clean Complex 1 Power Clean + 1 Jerk + 1 Hang Clean + 1 Jerk WOD: “Vicki” 10 Clean and Jerks 400M Run 8 Clean and Jerks 400M Run 6 Clean and Jerks 400M Run 4 Clean and Jerks 400M Run 2 Clean and Jerks Use 60% of today’s complex

12 days ago by Mendy Finley 35

11-27

Strength: Front Squat 5 @ 65-75%, 3 @ 75-85%, 1 @ 85-95% WOD: 4 RFT 15 overhead lunges 45/25 (plate) 15 pull-ups

14 days ago by Mendy Finley 35

11-25

Partner WOD: 24 minute AMRAP 10 burpee pull-ups 20 thrusters 95/65 30 front rack lunges 95/65 40 sit-ups 50 shoulder to overhead 95/65 60 hang power cleans 95/65 70 kB swings 53/35 80 Wallballs 20/14

December
M	T	W	T	F	S	S
				1	2	3
4	5	6	7	8	9	10
11	12	13	14	15	16	17
18	19	20	21	22	23	24
25	26	27	28	29	30	31