WOD – Page 164 – CrossFit O'Fallon

Jan 12, 2018 by Mendy Finley 673

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In teams of 2 or 3 21 min AMRAP 1000 m row (switch partners every 250) 30 Push press 95/65 20 Chest to bar pull-ups/Pull-ups

Jan 11, 2018 by Mendy Finley 833

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Friday Work 20 min on this complex: 1 power clean + 1 pause front squat + 1 jerk WOD 21-15-9 Squat cleans 135/95 Bar facing Burpees

Jan 10, 2018 by Mendy Finley 997

1-11

Deadlift Find a heavy double WOD 3 Rounds, Max reps of: 1 min Box Jump Overs, 24/20 1 min TTB 1 min Deads, 225/155 1 min Rest

Jan 9, 2018 by Mendy Finley 765

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Wednesday 4 sets of 10 steps Front rack walking lunge WOD 10 min Amrap 5-10-15-20-25-30-… Kb swings 53/35 Push-ups *200 m run after each round

Jan 8, 2018 by Mendy Finley 686

1-9

Tuesday 7 EMOM 2 Snatches Use 70% or more of your one rep max WOD 30-20-10 Power snatches 95/65 HSPU

Jan 7, 2018 by Mendy Finley 728

1-8

Back Squats 4×9 WOD 3 rounds 60 DUs 40 air squats 20 pull-ups

Jan 5, 2018 by Mendy Finley 760

Remember tonight is the CFO party! 6pm Bring a side dish, what you like to drink, and a $10 “rob your neighbor” gift! We’re excited to see everyone! Today’s WOD: In teams of 3 5 min amrap Partner 1: 20 kb swings Partner 2...

Jan 4, 2018 by Mendy Finley 768

“The Lyon” (Happy 28th Birthday Mandy)

Hero WOD “The Lyon” 5 rds 7 squat cleans 165/115 7 jerks 165/115 7 burpee chest to bar pull-ups *rest 2 min after each round *if the 165/115 is too aggressive choose a challenging weight Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an...

Jan 3, 2018 by Mendy Finley 805

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Work this complex: Snatch +hang snatch + ohs WOD 15 min amrap 5 power snatches 95/65. 115/80E 10 push-ups 15 air squats

Jan 2, 2018 by Mendy Finley 844

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Remember Saturday is our Box Party! 6:00pm! Bring your own drinks and a side dish. It will be a Mexican theme! If you would like to play “Rob your neighbor,” please bring a $10 gift! It will be lots of fun! Tempo Back squat 3-3-3-3-3...

Jan 1, 2018 by Mendy Finley 989

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Strict press 5-5-5-5 WOD 10 min Even 15 kb swings 53/35 Odd max effort burpees *score is total burpees After party 3×1 min plank holds

Dec 31, 2017 by Mendy Finley 791

New Year’s Day

Open Gym hours 8am – 11am Suggested WOD: “Angie” 100 pull-ups 100 sit-ups 100 squats Reps can be partitioned anyway you like. Happy New Year!!

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