WOD – Page 158 – CrossFit O'Fallon

Apr 10, 2018 by Mendy Finley 688

4-11

Strict press 5@55% 5@65% 5+@75%. This is a max effort set if you can do more than 5, keep going! WOD 12 min Run 1 mile *if time remains, as many hspu as possible

Apr 9, 2018 by Mendy Finley 692

“Snatchtastic voyage” 5 min emom 5 reps *you choose weight Rest 2 min 5 min emom 4 reps increase the weight Rest 2 min 5 min emom 3 reps increase the weight Rest 2 min 5 min emom 2 reps increase the weight

Apr 8, 2018 by Mendy Finley 972

4-9

Back Squat 5@55% 5@65% 5+@75%. This is a max effort set if you can do more than 5, keep going! WOD “Tabata Fran” Tabata: thrusters 95/65 Rest 2 min Tabata: pull-ups

Apr 6, 2018 by Mendy Finley 690

4-7

Team wod 7 rounds 14 kb swings 53/35 14 power cleans 95/65 14 box jumps 24/20 14 wallballs 20/14

Apr 5, 2018 by Mendy Finley 731

4-6

12 min EMOM 2 Cleans – start at 50% of your max, increase weight each minute, if your technique is great. WOD 9 min amrap 3 Curtis P’s 115/80 6 TTB *curtis P = 1 power clean + 1 lunge (each leg) + 1 Push Press

Apr 4, 2018 by Mendy Finley 886

4-5

Deadlift 5-5-5 WOD 1000m row or 800m run 50 kb swings 53/35 10 alt Turkish getups 53/35

Apr 3, 2018 by Mendy Finley 743

4-4

Strict Press 3-3-3-3 WOD Air Force For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees at the top of each minute Do 4 burpees...

Apr 2, 2018 by Mendy Finley 739

4-3

12 min EMOM 2 Snatches – start at 50% of your max, increase weight each minute, if your technique is great. WOD Emom 10 min Even: 30 dubs Odd: max strict hspu

Apr 1, 2018 by Mendy Finley 753

4-2

Back squats 5×5 WOD 10 rft 5 c2b 10 push-ups 15 airsquats

Mar 30, 2018 by Mendy Finley 609

3-31

17 min amrap 60 power cleans 30 burpees 60 front squats 30 burpees 60 shoulder to overhead 30 burpees In remaining time as many clean and jerks as possible

Mar 29, 2018 by Mendy Finley 708

3-30

Build to a heavy single deadlift for the day WOD 75 wallballs 20/14 50 deadlifts 185/125 25 pull-ups *elite : chest to bar pull-ups

Mar 28, 2018 by Mendy Finley 824

“Mountain Annie”

5 alternating max effort sets of Handstand push-ups / Strict pull-ups or ring rows WOD Mountain Annie 50-40-30-20-10 Mountain climbers Sit-ups

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