Mendy Finley – Page 144 – CrossFit O'Fallon

Jan 12, 2014 by Mendy Finley 607

1-13-2014

Strength: 7 sets 3 position Clean (hip, knee, floor) + 1 jerk WOD: 4 rounds 1 min burpees 1 min toes to bar 1 min power clean 135/95 rx, 165/105 comp 1 min rest Post wod: double under practice

Jan 10, 2014 by Mendy Finley 587

1-11-2014

Strength: Back Squat 10×3@80% (Loads will get heavy again next week) 30-20-10 Lunge steps Burpees KB swings 53/35

Jan 9, 2014 by Mendy Finley 641

Strength: 10 min to find a 1 rm strict press 10 min to find a 1 rm shoulder to overhead (anyway) WOD: From the 2013 CrossFit Games open: “13.2” 10 min AMRAP 5 shoulder to overhead 115/75 10 deadlifts 115/75 15 box jumps 24/20

Jan 8, 2014 by Mendy Finley 594

1-9-2014

Strength: Snatch 2 x 2 @ 75% 2 x 1 @ 80% 2 x 1 @ 85% WOD: 15-12-9-6-3 Pull-ups OHS 75/55 Hand release push-ups (Competitors use 95/65 or heavier)

Jan 7, 2014 by Mendy Finley 615

1-8-2014

Skill: A.) 3×10 HSPU B.) 3×10 supinated ring pull – to make this more challenging have some of the members elevate feet on a box. WOD: 3 rounds Row 400 25 push press 95/65 Rest 2-3 minutes * if there is +/- of more than 10 seconds...

Jan 6, 2014 by Mendy Finley 629

1-7-2014

Strength: Clean and jerk 2 x 2 @ 75% 2 x 1 @ 80% 2 x 1 @ 85% WOD: 3 min AMRAP 8 kb swings 53/35 16 mountain climbers (L=1, R=1) Rest 1 min 4 min AMRAP 8 kb swings 53/35 16 mountain climbers Rest 1 min 5 min AMRAP 8 kb swings 53/35

Jan 5, 2014 by Mendy Finley 604

1-6-2014

ATTENTION: NO 5&6am classes due to weather! We will have 7,8&9am classes and normal evening hours! Front Squat 10×3 @ 89% WOD: 3 rds 10 pull-ups 10 thrusters 95/65 10 burpees (Competitors chest to bar, 115/75 on thruster)

Jan 3, 2014 by Mendy Finley 630

“Dirty 30”

30 Box Jumps (20/24”) 30 Jumping Pull-Ups 30 KB Swings (55/35) 30 Walking Lunges 30 Knees To Elbows 30 Push Press (45/35+) 30 Good Mornings (45/35+) 30 Wall Ball (20/14) 30 Burpees 30 Double-Unders (3x SU’s) **Competitors can do the “Filthy...

Jan 2, 2014 by Mendy Finley 634

“11.2”

Strength: 20 min to find a 1rm Deadlift WOD: From the 2011 CrossFit open: “11.2” 15 min AMRAP 9 Deadlift 155/100 12 hand release push-ups 15 box jumps 24/20

Jan 1, 2014 by Mendy Finley 633

1-2-2014

Strength: 7 sets of 3 position snatch (hip,knee,floor) WOD: 50 DUs Then 5 rds 10 snatch grip deadlift 75/55 10 hang snatch 75/55 Then 50 DUs

Dec 31, 2013 by Mendy Finley 596

12-31-2013

Strength: Back Squat 10×3@84% WOD: “Choose any Girl”

Dec 29, 2013 by Mendy Finley 677

12-30-2013

Strength: 7 sets of 3 position Clean (hip, knee, floor) WOD: 3 RFT 20 power cleans 95/65 30 burpees 40 sit-ups (Competitors use 115/75, and burpees over the bar)

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