WOD – Page 23 – CrossFit O'Fallon

Jun 23, 2023 by Mendy Finley 142

6-24

Partner WOD: 20 min AMRAP Partner A Run 200m Partner B run 200m Partner A 10 shoulder to overhead 95/65 Partner B 10 shoulder to overhead 95/65 Partner A 15 kb swings 53/35 Partner B 15 kb swings 53/35

Jun 22, 2023 by Mendy Finley 154

“Artie”

Strength: Snatch – 1RM Hero WOD: “Artie” Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95/65

Jun 21, 2023 by Mendy Finley 138

6-22

Strength: Push Press – 1RM WOD: Tabata’s HSPUs Rest 2 minutes Plyo skiers 45# plate

Jun 20, 2023 by Mendy Finley 197

“Work it Wednesday”

“Work it Wednesday” 25 min amrap 20 db or kb snatches 50/35 20 sit-ups 20 box step ups 24/20 (no jumping!) Lifestyle: 35/25

Jun 19, 2023 by Mendy Finley 160

6-20

Strength: Back Squat – 1RM WOD: 8 rds :30 wallballs :30 DUs :30 rest Lifestyle: singles or plate hops

Jun 18, 2023 by Mendy Finley 177

6-19

Strength: Power Clean & Jerk – 1RM 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

Jun 16, 2023 by Mendy Finley 179

6-17

Partner WOD: 10 rounds for time 10 pushups 10 Med ball sit-ups 10 goblet squats 53/35 10 ground to overhead 95/65 10 T2B 10 wall ball shots 20/14 10 shoulder to overhead 95/65

Jun 15, 2023 by Mendy Finley 163

“Wood”

Hero WOD: “Wood” 5 Rounds for time of: 400m Run 10 Burpee Box Jumps 24/20) 10 Sumo-deadlift high-pull (95/65) 10 Thruster (95/65) Rest 1min Lifestyle 75/55

Jun 14, 2023 by Mendy Finley 141

6-15

Strength: Push press – 75% x2, 80%x2, 85%x2, 2RM WOD: 150 KB swings 53/35 *15 push-ups each time you rest **rest=any time the kb stops moving Lifestyle: 35/26

Jun 13, 2023 by Mendy Finley 187

“Work it Wednesday”

Work it Wednesday: On a running clock Amrap Min 0-8 200m Run 15 Push ups 10 Box jumps 24/20 Amrap Min 8-16 10 cal bike 15 Sit-ups 10 Lunges Amrap Min 16-24 12 cal row 10 alt db snatch 50/35

Jun 12, 2023 by Mendy Finley 155

6-13

Back Squat – 75% x2, 80%x2, 85%x2, 2RM WOD: 3 rounds 400m run 12 thrusters 95/65 12 muscle ups Fitness: pull-ups Lifestyle: 75/55, jumping pull-ups

Jun 11, 2023 by Mendy Finley 177

6-12

Strength: Power Clean & Jerk – 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, HS WOD: 3 – 3 minute rounds 2-4-6-8-10-12-14-16-18-….. Power cleans Burpees *climb the ladder as far as you can, after each 3 minute round take a 1 minute rest...

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