WOD – Page 10 – CrossFit O'Fallon

Dec 28, 2023 by Mendy Finley 117

12-29

Strength: Snatch Complex (Build by Feel) 1 Snatch + OHS Benchmark WOD: Run 400m 21 OHS 95/65rx, 135/95E Run 400m 15 power snatches 95/65rx, 135/95E Run 400m 9 squat snatches 95/65rx, 135/95

Dec 27, 2023 by Mendy Finley 102

12-28

Strength: Bench Press or Strict Press 1RM WOD: 10 min Even 15 kb swings 53/35 Odd max effort burpees *score is total burpees

Dec 26, 2023 by Mendy Finley 110

Strength: Warm up C&J Benchmark WOD: “20.4” For time: 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in. 15 clean and jerks, 135 lb. 30 box jumps, 24 in. 10 clean and jerks, 185 lb. 30 single-leg squats 10 clean...

Dec 25, 2023 by Mendy Finley 99

12-26

We hope everyone had a very Merry Christmas and enjoyed your friends and families! Regular Hours today! Strength: Front Squat 1RM WOD: 2 min pull-ups 2 min rest 2 min burpees 2 min rest 2 min burpee pull-ups 2 min rest 2 min cal bike or row

Dec 22, 2023 by Mendy Finley 93

12-23

Partner WOD: “Ho Ho Holy Cow” 25 Min AMRAP 25 Snatches 95/65 25 Air Squats 25 Narrow Hand Push-Ups 25 Thrusters 95/65 25 Airdyne Calories 25 Cleans (hang position) 95/65 25 Lunges (each leg) 25 Air Squats 25 Up Downs (AKA Burpees) 25 Sit-Ups

Dec 21, 2023 by Mendy Finley 92

“12 days of Christmas”

12 days of Christmas” Class times are normal class times! “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...

Dec 20, 2023 by Mendy Finley 118

12-21

Strength: C&J 1 RM WOD: 10 AMRAP 10 hang power cleans 95/65 30 DUs

Dec 19, 2023 by Mendy Finley 108

12-20

Strength: Bench Press or Strict Press 5 @ 65-75%, 3 @ 75-85%, 1 @ 85-95% WOD: 4 rounds :45 10yd Shuttle runs :15 rest :45 Sit-ups :15 rest :45 Burpees :15 rest :45 Strict pull-ups :15 rest

Dec 18, 2023 by Mendy Finley 125

12-19

Strength: Snatch Complex 1 RM WOD: 70/60 cal row or bike 50 alternating dB snatches 50/35 30 toes to bar

Dec 17, 2023 by Mendy Finley 75

12-18

Strength: Front Squat 5 @ 65-75%, 3 @ 75-85%, 1 @ 85-95% WOD: 10 Min Even: air squats Odd: hspu’s

Dec 15, 2023 by Mendy Finley 114

12-16

Partner WOD: In 5 min complete: 50 thrusters 95/65 Max sit-ups Rest 1 min In 5 min complete 50 shoulder to overhead 95/65 Max air squats Rest 1 min In 5 min complete 50 hang power cleans 95/65 Max pushups Rest 1 min In 5 min complete 50 front...

Dec 14, 2023 by Mendy Finley 75

12-15

Strength: Snatch Complex 1 Snatch + 1 Hang Snatch Benchmark WOD: 13 Full Snatches (aka Squat) 800m Run 26 toes to bar 800m Run 13 Full Snatches (aka Squat) RX 115/80. Elite 135/95 or heavier

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