WOD – Page 144 – CrossFit O'Fallon

Oct 23, 2018 by Mendy Finley 580

10-24

Deadlifts 3-3-3-3-3 WOD AMRAP 3: 10 Ground to overhead 95/65 10 Pull ups rest 1:00 AMRAP 3: 10 Power Cleans, 95/65 10 Burpees rest 1:00 AMRAP 3: 10 Jerks, 95/65 10 Box Jumps, 24″/20″

Oct 22, 2018 by Mendy Finley 580

10-23

Push press 3-3-3-3-3 WOD Even/odd for 8 minutes Even min: max effort hspu Odd min: alt kb or db snatches 53/35kb or 55/35db *score is total reps

Oct 21, 2018 by Mendy Finley 610

10-22

7×2 back squats WOD 21 thrusters Run 800 15 thrusters Run 400 9 thrusters Run 200

Oct 19, 2018 by Mendy Finley 563

Partner Tommy Mac 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lbs) 12 Burpees 12 Power Snatch (115/75 lbs) 12 Burpees 12 Push Jerks (115/75 lbs) 12 Burpees 12 Hang Squat Clean (115/75 lbs) 12 Burpees 12 Overhead Squat (115/75 lbs) Divide...

Oct 18, 2018 by Mendy Finley 748

“Holbrook”

“Holbrook” 10 Rounds For Time 5 Thrusters (115/85 lb) 10 Pull-Ups 100 meter Sprint 1 minute Rest

Oct 17, 2018 by Mendy Finley 652

10-18

Deadlifts 5-5-5-5-5 WOD 60 wallballs 20/14 40 deadlifts (body weight) 60 push-ups *choose a lighter deadlift weight if you can not cycle at least 5 reps

Oct 16, 2018 by Mendy Finley 554

10-17

Strict Press 10-10-10 WOD 10 min amrap 6 hspu 9 box jumps 24/20 12 kb swings 53/35

Oct 15, 2018 by Mendy Finley 623

10-16

Work this complex for 20 min High squat clean (pause 3 seconds in bottom) then jerk WOD 15-12-9 Front squats Jerks Elite 165/115, RX 135/95

Oct 14, 2018 by Mendy Finley 619

10-15

10 min emom 1 snatch @ 70% or more of your 1 rm WOD 15 min amrap 200 m sprint 6 snatches 115/80 6 burpees

Oct 12, 2018 by Mendy Finley 582

10-13

Teams of 3: 21 minutes 100 Push-ups 100 Power Cleans 115/80 75 Shoulder to overhead 115/80 75 TTB 50 burpees 50 box overs 24/20 **get as far as possible with your team. If you complete all reps before 21 minutes, this WOD becomes an amrap!

Oct 11, 2018 by Mendy Finley 583

“Brenton”

Strength Strict press 3-3-3 “Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. Field Training...

Oct 10, 2018 by Mendy Finley 617

10-11

Deadlift 10-10-5-5-3-3 reps *take your time and focus on perfect mechanics. WOD 16 round tabata Push-up/sit-up (:20 push-ups :10 sec rest, :20 sit-ups :10 sec rest…..)

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