Mendy Finley – Page 113 – CrossFit O'Fallon

Jan 7, 2018 by Mendy Finley 727

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Back Squats 4×9 WOD 3 rounds 60 DUs 40 air squats 20 pull-ups

Jan 5, 2018 by Mendy Finley 759

Remember tonight is the CFO party! 6pm Bring a side dish, what you like to drink, and a $10 “rob your neighbor” gift! We’re excited to see everyone! Today’s WOD: In teams of 3 5 min amrap Partner 1: 20 kb swings Partner 2...

Jan 4, 2018 by Mendy Finley 768

“The Lyon” (Happy 28th Birthday Mandy)

Hero WOD “The Lyon” 5 rds 7 squat cleans 165/115 7 jerks 165/115 7 burpee chest to bar pull-ups *rest 2 min after each round *if the 165/115 is too aggressive choose a challenging weight Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an...

Jan 3, 2018 by Mendy Finley 804

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Work this complex: Snatch +hang snatch + ohs WOD 15 min amrap 5 power snatches 95/65. 115/80E 10 push-ups 15 air squats

Jan 2, 2018 by Mendy Finley 842

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Remember Saturday is our Box Party! 6:00pm! Bring your own drinks and a side dish. It will be a Mexican theme! If you would like to play “Rob your neighbor,” please bring a $10 gift! It will be lots of fun! Tempo Back squat 3-3-3-3-3...

Jan 1, 2018 by Mendy Finley 988

1-2

Strict press 5-5-5-5 WOD 10 min Even 15 kb swings 53/35 Odd max effort burpees *score is total burpees After party 3×1 min plank holds

Dec 31, 2017 by Mendy Finley 791

New Year’s Day

Open Gym hours 8am – 11am Suggested WOD: “Angie” 100 pull-ups 100 sit-ups 100 squats Reps can be partitioned anyway you like. Happy New Year!!

Dec 29, 2017 by Mendy Finley 816

12-30

In teams of 2 or 3 25 min amrap 20 thrusters 115/75 20 box jumps 20 kb swings 53/35 30 thrusters 95/65 30 box jumps 30 kb swings 53/35 40 thrusters 75/45 40 box jumps 40 kb swings 53/35 50 thrusters 45/35 In the remaining time as many cals as...

Dec 28, 2017