Mendy Finley – Page 88 – CrossFit O'Fallon

Dec 26, 2018 by Mendy Finley 539

12-27

Snatch 2-2-2-2-2 2 min pull-ups 2 min rest 2 min burpees 2 min rest 2 min burpee pull-ups 2 min rest 2 min wallballs Score is total reps

Dec 25, 2018 by Mendy Finley 626

12-26

Class times today are 7,8&9am Only. Front squats 10-8-6-4-2 WOD: Courtesy of the main site 4 rounds Run 400m 50 air squats

Dec 23, 2018 by Mendy Finley 607

Class times: 7, 8, & 9am today! “12 days of Christmas” 1 hspu 2 lateral bar hops 3 hand release push-ups 4 push press 95/65 5 SDHP 95/65 6 burpees 7 pull-ups 8 thrusters 95/65 9 toes 2 bar 10 kb swings 11 box jumps 12 lunges The WOD is...

Dec 21, 2018 by Mendy Finley 534

10-22

Teams 2 or 3 Team workout 100 kb swings 100 burpees 100 air squats 100 push-ups 100 TTB 100 cal row. One athlete works at a time. You can jump around to different movements. Get as far as possible in 22 minutes!

Dec 20, 2018 by Mendy Finley 567

“Red Nosed Reindeer”

Deadlifts 3-3-3 WOD “Red Nosed Reindeer” For Time 25 Rower calories 25 Up downs (aka burpees) 25 Double unders 25 Overhead squats 115/75 25 Lunges w/weight 115/75 (front or back) 25 Push press 115/75 25 Hang snatches 115/75

Dec 19, 2018 by Mendy Finley 582

12-20

10 min emom 2 TGUs. *you choose the weight WOD Mountain Annie 50-40-40-20-10 Mountain climbers Sit-ups

Dec 18, 2018 by Mendy Finley 549

12-19

Work this complex for 20 min 3 position snatch Floor, knee, hip *no need to go heavy just focus on perfect position. WOD 800m run 50 alt db or kb snatches 50/35 30 TTB

Dec 17, 2018 by Mendy Finley 556

12-18

Build to a heavy clean and jerk for the day WOD Using 70-75% of today’s heavy c&j 30 clean and jerks

Dec 16, 2018 by Mendy Finley 587

12-17

Back Squats 10×3 (climbing) WOD 10 min Even: max air squats Odd: Max hspus

Dec 14, 2018 by Mendy Finley 560

“Santa Gone Bad”

”Santa Gone Bad!” Partner wod “Santa Gone Bad” 3 rounds 1 min ground to overhead 135/95 1 min burpees 1 min wallballs 1 min pull-ups 1 min kb or db snatches 53/35 Rest 1 min One partner works at a time!

Dec 13, 2018 by Mendy Finley 781

12-14

Friday 20 min to build to a heavy Clean and jerk WOD 30 front squats 135/95rx, 155/105E Then 9-6-3 Shoulder to overhead 135/95rx, 155/105E chest to bars pull-ups rx, muscle ups E

Dec 12, 2018 by Mendy Finley 517

12-13

Strength 5 carries With KBs or DBs Overhead carry Front rack carry Farmer carry Complete each carry down and back without dropping KBs WOD Tabata Sit-ups Rest 4 min Cal row or cal bike

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