WOD – Page 132 – CrossFit O'Fallon

Apr 14, 2019 by Mendy Finley 558

4-15

Back Squats 5-5-5-5 (Climbing) WOD 17 minutes 100 pull-ups 200 push-ups 300 squats *you may partition the reps any way you want. your score is either your total reps completed or your time to complete all the reps.

Apr 12, 2019 by Mendy Finley 532

4-13

7 rounds 14 kb swings 53/35 14 power cleans 95/65 14 box jumps 24/20 14 wallballs 20/14 14 cal bike or row One athlete works at a time

Apr 11, 2019 by Mendy Finley 583

4-12

Good Luck to Rachael as she leaves for the Air Force today!! Deadlifts 3×5 Use last weeks heaviest weight WOD * EOMOM in 23 minutes * 1 min Deadlifts (155/105) * 1 min Rest * 1 min Box Jump Overs 24/20 * 1 minute Rest * 1 min Hang Power...

Apr 10, 2019 by Mendy Finley 732

4-11

Strict Press 5-5-5-5 WOD 5 rft 6 Turkish getups 53/35 :30 handstand hold 20 sit-ups

Apr 9, 2019 by Mendy Finley 566

4-10

Wednesday Gymnastic benchmark 50 Kipping pull-ups for time Or 30 strict pull-ups for time WOD “The longest Mile” 4 Rounds for Time * 10 Burpees * 100 meter Run * 10 Air Squats * 100 meter Run * 10 Push-Ups * 100 meter Run * 10 Sit-Ups...

Apr 8, 2019 by Mendy Finley 546

4-9

12 min EMOM 2 Clean and jerks– start at 50% of your max, increase weight each minute, if your technique is great. WOD Tabata Thrusters 95/65 Rest 2 minutes Double unders

Apr 7, 2019 by Mendy Finley 579

4-8

Back squat 4×5 Use the weight from your final set last Monday for all 5 sets. WOD 5 rft 10 ttb 10 power cleans 95/65 10 front rack lunges 95/65

Apr 5, 2019 by Mendy Finley 558

4-6

Partner WOD 800 m run together 100 db snatches 50/35 75 plyo push-ups 50 pull-ups 25 burpees 800 m run together **One person works at a time on the movements. Run together **

Apr 4, 2019 by Mendy Finley 730

4-5

Strict Press 5-5-5-5 WOD 12 min AMRAP Curtis P’s 75/55 *each time you break, run a 200m Curtis Ps are: 1 power clean + 1 lunge (each leg) + 1 push press

Apr 3, 2019 by Mendy Finley 614

4-4

Deadlift 5-5-5-5 10 min AMRAP 10/8 bike cals 10 kb swings 53/35 15 sit-ups

Apr 2, 2019 by Mendy Finley 554

“Kelly”

Work it Wednesday Gymnastics bench mark 30 hspu’s for time *strict if possible WOD Kelly 5 Rounds For Time 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14 lb) *30 minute time cap! If you do not complete the wod just log how far...

Apr 1, 2019 by Mendy Finley 608

4-2

12 min EMOM 2 Snatches – start at 50% of your max, increase weight each minute, if your technique is great. WOD 10 min ground to overhead any way. Everytime you complete 20 reps increase the weight RX weights 20 @ 95/65 20 @ 135/85 20 @ 185/125...

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