Mendy Finley – Page 131 – CrossFit O'Fallon

Jul 1, 2014 by Mendy Finley 625

7-2

Strength: 3 position snatch X 15 sets (keep the loads light focus on great technique) WOD: 4 rds 3 min AMRAP: 3 power snatches 95/65 6 pushups 9 box jumps 24/20 Rest 1 min

Jun 30, 2014 by Mendy Finley 692

7-1-2014

Strength: Back squat 1-20-1-10 WOD: 4 rds 400m run 20 wallball 20/14 Rest 2 min

Jun 29, 2014 by Mendy Finley 593

6-30

Strength: Emom 10 : 1 power clean + 1 hang clean (full squat) WOD: 4 rds: 3 power cleans or cleans 155/105 3 rds of Cindy

Jun 27, 2014 by Mendy Finley 609

6-28

Strength Deadlift emom 12 4 deadlifts at 65% of 1rm WOD 400 m run 21 Russian kb swings 53/35 21 pullups 400 m run 15 Russian kb swings 15 pullups 400 m run 9 Russian kb swings 9 pullups

Jun 26, 2014 by Mendy Finley 848

Strength: OHS 3-3-3-3-3 WOD: “Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of...

Jun 25, 2014 by Mendy Finley 775

6-26

Strength: 20 minutes to work on split jerk technique from the rack. WOD: 30 DU’s 21 push press 95/65 30 DU’s 15 push press 95/65 30 DU’s 9 push press 95/65 30 DU’s

Jun 24, 2014 by Mendy Finley 613

6-25

Strength: Find a 3rm bench press or floor press. WOD: 4 rds 45 seconds jumping lunges 15 seconds rest 45 seconds ring dips 15 seconds rest

Jun 23, 2014 by Mendy Finley 695

6-23

Strength: 30 HSPU 30 strict pull ups WOD: 7 rounds: 7 power snatch 75/55 7 snatch balance 75/55 7 OHS 75/55

Jun 22, 2014 by Mendy Finley 923

“Helen”

Strength: 1 RM Deadlift WOD: “Helen” Congrats to Ryan taking 1st place overall at CrossFit 314 OLY lifting competition this weekend! Ryan snatched 253lbs and clean & jerked 280lbs! We’re so proud of Ryan!

Jun 20, 2014 by Mendy Finley 653

6-21

Strength: 10 minutes to find a 1RM hang power clean WOD: “Fight gone bad” REMEMBER: only 7am class! Come join us at CrossFit Trenches for our “Mash Up!” Starts at 9am. Teams of 2. $20 per athlete.

Jun 19, 2014 by Mendy Finley 920

6-20

Strength: Ohs 5-5-5-5-5 WOD: 5 rds 12 overhead walking lunges 45/25 12 dynamic pushups Sprint 200 m Come join us sat at Trenches! We will start at 9am! It will be a fun morning!

Jun 18, 2014 by Mendy Finley 674

6-19

Strength: 1 RM snatch WOD: 7 minute AMRAP: 3-6-9-12-15-18… Ground to OH 95/65 T2B CONGRATS on all the PR’s yesterday! So proud of everyone!

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