Mendy Finley – Page 120 – CrossFit O'Fallon

Dec 4, 2014 by Mendy Finley 649

12-5

Deadlift 2×5 @ 65% 5@75% 5+@85% Intervals 4 rds 400 m row 20 burpees Rest 2-3 minutes Score is your slowest round…

Dec 3, 2014 by Mendy Finley 852

“Nasty Girls”

Strength: Clean and jerk Start with 60% of 1rm up by 5% until u reach heaviest good lift of the day “Nasty Girls”

Dec 2, 2014 by Mendy Finley 635

12-3

Strength: 3 max handstand holds Or 3×5 hspu Then Strict press 2×5@65% 5@75% 5@85% 12 min AMRAP 14 jump lunges 10 push press 115/75 6 toes to bar

Dec 1, 2014 by Mendy Finley 666

12-2

Strength: Snatch start with 60% up by 5% until you reach your heaviest lift of the day WOD 16 min Even 8 dynamic pushups Odd max kb swings 53/35

Nov 30, 2014 by Mendy Finley 747

12-1

Strength: Back squat 6@70% 6@75% 6@80% 4@85% 3@90% 6@75% WOD: 10 min 3-6-9-12-15-… Thruster 95/65 Pullups

Nov 28, 2014 by Mendy Finley 591

Strength: Ohs 5-5-3-3-3-1-1-1-1rm Tag team test Partner wod 200 m run together 21 synchronized burpees to plate 21 pullups (partners divide work any way 200 m run together 15 synchronized burpees to plate 15 pullups (partners divide work anyway...

Nov 27, 2014 by Mendy Finley 1209

“DT”

Hero WOD “DT” 5 RFT 12 Dead Lifts 155/110 9 Hang Power Cleans 155/110 6 Push Jerks 155/110 In honor of USAF S.Sgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an...

Nov 26, 2014 by Mendy Finley 602

Happy Thanksgiving!!

800m run 25 pullups 800m run 25 pushups 800m run 25 squats 800m run 25 burpees Or 20 pieces of Angie 20 rds of 5 pullups 5 pushups 5 situps 5 squats

Nov 25, 2014 by Mendy Finley 667

11-26

Strength: Clean pull to knee+ pull to hip, then finish with high hang clean 5×3 clean and jerk 75% WOD Tabata Ground to overhead any way 95/65 Calorie row Wallball sit up

Nov 24, 2014 by Mendy Finley 927

“Rahoi”

Strength: Front squat 5-5-3-3-3-1-1-1-1rm WOD “Rahoi” 12 AMRAP 12 box jumps 24″/20″ 6 thrusters 95/65 6 bar facing burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the...

Nov 24, 2014 by Mendy Finley 580

Thanksgiving hours

Thanksgiving Day 7&8am Friday 7,8,9am

Nov 23, 2014 by Mendy Finley 756

11-24

Strength: Snatch pull to knee, pull to hip + finish 4 sets Snatch 5×3@75% WOD 3×3 min AMRAP 9 ohs 75/55. 95/65 6 pullups Rest 1 min

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