Mendy Finley – Page 141 – CrossFit O'Fallon

Feb 10, 2014 by Mendy Finley 626

2-11-2014

Strength: 2 cleans + 1 jerk 2 @ 60% 2 @ 70% 2 @ 80% 1 heavy single WOD: 12 min Even: 25 kb swings 53/35 Odd: max effort push-ups * score is total push-ups

Feb 9, 2014 by Mendy Finley 583

NO AM classes tomorrow due to inspections! We WILL have all evening classes at the new box!!! Strength: Back squat 8@60% 8@65% 8@70% 8@75% Wod: 3 rounds 1 min ohs 75/55 1 min sit ups 1 min pull-ups 1 min push press 75/55 1 min cal row 1 min rest...

Feb 7, 2014 by Mendy Finley 803

“McGhee”

“McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box “Partner style” – one partner works at a time. Corporal Ryan C. McGhee, 21, was killed in...

Feb 6, 2014 by Mendy Finley 584

“13.4”

Strength: 3 nose to wall handstand holds Push jerk 5×3 @ 60% focus on great technique. WOD “13.4” 7 minutes complete as many reps as possible using the following rep scheme: 3-6-9-12-15-18-…. Clean and jerk 135/95 Toes to...

Feb 5, 2014 by Mendy Finley 594

2-6-2014

Strength: Front squat 10@60%, 10@65%, 10@70% WOD: “The Trenches” 10-9-8-7-6-5-4-3-2-1 Thrusters 115/75 1-2-3-4-5-6-7-8-9-10 Deadlifts 115/75

Feb 5, 2014 by Mendy Finley 583

2-5-2014

NO 5am or 6am class Wednesday, February 5th. All other classes as scheduled. Strength: Power Snatch 5×3 @70% Snatch high pull 5×3 WOD: 2 min plank hold max effort 6 min AMRAP: 15 snatch 75/55 15 athletic burpees 2 min plank hold m.e. 6...

Feb 4, 2014 by Mendy Finley 669

Classes for tonight, February 4th, are canceled!

Feb 3, 2014 by Mendy Finley 623

2-4-2014

Strength: Back Squat 10@60% 10@65% 10@70% WOD: 15 min total time, max reps of: 1 min air squats 2 mins du’s 3 mins kb swings 4 mins pull-ups 5 mins push-ups

Feb 2, 2014 by Mendy Finley 603

2-3-2014

Strength: 3 position clean + 1 jerk (Hip, knee, floor) then 1 jerk 1 @ 60%, 1@65%, 4@70% WOD: 50 lunges with 45/25 plate o.h. 40 pull-ups 30 thrusters 95/65 20 burpees 10 squat cleans 95/65 “Bruno has nothing on this group of CrossFit...

Jan 31, 2014 by Mendy Finley 660

“Love thy Kettlebell”

Push Press 2-2-2-2-2-2-2 WOD: “Love thy Kettlebell” 21-15-9 Kb swings 53/35 Goblet squats 53/35 Pull-ups

Jan 30, 2014 by Mendy Finley 675

1-31-2014

Strength: 20 min to find a 1rm deadlift WOD: 12.1 7 minutes: max burpees

Jan 29, 2014 by Mendy Finley 631

1-30-2014

Strength: 3 position snatch 1 set @ 60% 1 set @ 65% 4 sets @ 70% WOD: 14 min AMRAP 6 ohs 75/55rx /. 95/65comp 12 push-ups 18 DU’s

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