WOD – Page 150 – CrossFit O'Fallon

Aug 5, 2018 by Mendy Finley 723

8-6

8×3 back Squat WOD 25 Thrusters, 95/65 25 TTB 25 Box Jumps, 24/20 25 TTB 25 Thrusters, 95/65

Aug 3, 2018 by Mendy Finley 579

In teams of 2 or 3, one athlete works at a time. Wallballs 150 20/14 Burpees 100 Kb swings 150 53/35 Every 3 min 200m run together *you may divide reps any way you like, you may also complete the movements in any order you want.

Aug 2, 2018 by Mendy Finley 653

“Matt 16”

Hero WOD “Matt 16” 16 DLs 185/125RX, 275/185E 16 HPC 135/95RX, 185/125E 16 PP 95/65RX, 135/95E 800 meter Run 16 DLs 185/125RX, 275/185E 16 HPC 135/95RX, 185/125E 16 PP 95/65RX, 135/95E 800 meter Run 16 DLs 185/125RX, 275/185E 16 HPC 135/95RX...

Aug 1, 2018 by Mendy Finley 611

8-2

5rm snatch *these do not have to be touch and go, pick the bar up within 2 seconds of dropping it WOD 3 rds 1 min ball slams 30/20 1 min rest 1 min DUs 1 min rest 1 min plank *no rest after the plank hold; go right back into the ball slams.

Jul 31, 2018 by Mendy Finley 680

“Nasty girls”

5rm clean *these don’t have to be touch and go, you may drop the bar rest no more than 2 seconds before starting the next rep WOD “Nasty Girls” 3 rds 50 air squats 7 muscle ups 10 hang power cleans 135/95 *scale as needed.

Jul 30, 2018 by Mendy Finley 583

7-31

Strict Press 10-8-6-4-2 WOD Pushing Nicole AMRAP in 20 minutes 400 Meter Run Max Hspu (unbroken) *score is total hspu. If you come off the wall the set ends

Jul 29, 2018 by Mendy Finley 654

7-30

Pause OHS 5×3 *5 second hold in bottom WOD 5-10-15-20-15-10-5 OHS 95/65 TTB

Jul 27, 2018 by Mendy Finley 598

7-28

Partner WOD 20 min amrap: 30 ball slams 30/20 30 power cleans 135/95 30 pull-ups 60 DUs or singles

Jul 26, 2018 by Mendy Finley 660

“Jennifer”

“Jennifer” Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 54/35 20 box jumps 24/20 Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was...

Jul 25, 2018 by Mendy Finley 717

7-26

3rm backsquat WOD 2 min amrap wallballs 2 min rest 1 min amrap wallballs 1 min rest 1 min amrap wallballs 1 min rest 1 min amrap wallballs

Jul 24, 2018 by Mendy Finley 619

7-25

Wednesday TGU – 10 each arm WOD 21-18-15-12-9-6-3 Deadlift 225/155 Hspu This WOD has a 12 minute time cap. If you complete it before 12 minutes you are finished, or get as far as you can. You can scale hspu’s with push-ups

Jul 23, 2018 by Mendy Finley 894

7-24

Tuesday Heavy 1 rep snatch 8 Amrap 7 hang Power snatch 95/65rx 115/80E 7 chest to bars 7 burpees

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