Mendy Finley – Page 97 – CrossFit O'Fallon

Sep 13, 2018 by Mendy Finley 686

9-14

5 perfect sets of: 3 position snatch WOD 12 minutes 3 ohs 95/65 200m run 6 ohs 200m run 9 ohs 200 m run 12 ohs 200m run … * if you have an ohs 1rm of 185/125 or more use at least 135/95 or more…

Sep 13, 2018 by Mendy Finley 622

9-13

Push press 2-2-2-2-2 WOD 4 rounds Row 25 cals 20 med ball sit-ups 15 hand release push-ups *rest 1 min after each round

Sep 11, 2018 by Mendy Finley 716

9-12

5 sets of: Clean+hang clean+jerk *these can be power WOD AMRAP 8 8 ttb 8 burpees

Sep 10, 2018 by Mendy Finley 924

9/11 Memorial WOD For Time: 2001 Meter Row or Run 11 Box Jumps 30/24 11 Thrusters 125/85 11 Burpee Chest To Bar Pullups 11 Power Cleans 170/120 11 HSPU 11 KB Swings 70/53 11 T2B 11 Deadlifts 170/120 11 Push Jerks 110/75 2001 Meter Run or Row Each...

Sep 9, 2018 by Mendy Finley 647

9-10

Front squat 5-5-5-5-5 Increase weight by 5-10lbs from last week WOD AMRAP in 5 minutes Squat Clean (165/110 lb) Jerk (165/110 lb) The clean counts as a rep and the jerk counts as a rep.

Sep 7, 2018 by Mendy Finley 734

9-8

20 min amrap Teams of 3 or 2 20 cal row 15 sdhp 95/65 10 box jumps 24/20 *follow the leader style. Partner A completes the row then moves onto sdhp, while partner B starts row…etc

Sep 6, 2018 by Mendy Finley 695

“Seven”

“The Seven” – partner style Seven rounds for time of: 7 Handstand push-ups 7 135/95 Thruster 7 Knees to elbows 7 Deadlift 245/175 7 Burpees 7 Kettlebell swings 70/53 7 Pull-ups Divide reps any way you like! 25 min time cap

Sep 5, 2018 by Mendy Finley 833

9-6

5 sets of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS WOD 3-6-9-12-15-18-21-24-… Power snatch 95/65 *after each round of power snatches, complete 25 DUs

Sep 4, 2018 by Mendy Finley 796

9-5

Front squat 5-5-5-5-5 WOD 9 min amrap 14 single arm kb thrusters 53/35 21 kb swings 53/36

Sep 3, 2018 by Mendy Finley 815

9-4

Strict press 3-3-3 Push press 3-3-3 Push jerk 3-3-3 WOD 5 minutes as many C&Js as possible. There is no rx weight for this wod, you choose the weight and your score is your total pounds lifted.

Sep 2, 2018 by Mendy Finley 595

Rene

7, 8&9 class only today!!! René 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees If you have a 20-lb. weight vest or body armor, wear it. *you may also choose to complete this with a partner

Aug 31, 2018 by Mendy Finley 701

“Saved by the Barbell”

Saved by the Barbell 3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute of med-ball sit-ups 1 minute of hang power cleans Rest 1 minute Men: 20-lb. ball, 115-lb. deadlifts and cleans Women...

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