WOD – Page 24 – CrossFit O'Fallon

Jun 9, 2023 by Mendy Finley 134

6-10

Partner WOD: 25 minute AMRAP 30-20-10 KB swings 53/35 Sit ups 30-20-10 Wallballs 20/14 Push-ups 30-20-10 Cal bike or row Pull-ups 30-20-10 Goblet squat 53/35 Overhead lunge w/ plate 45/25

Jun 8, 2023 by Mendy Finley 158

6-9

Strength Snatch – 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, HS Hero WOD: “Klepto” 4 Rounds 27 Box Jumps (24/20) 20 Burpees 11 Squat Cleans (145/100) Lifestyle: step ups, squat cleans 95/65

Jun 7, 2023 by Mendy Finley 146

6-8

Strength: Push Press – 75% x2, 80%x2, 85%x2, 90%x1 WOD: 10-9-8-7-6-5-4-3-2-1 (tel:10-9-8-7-6-5-4-3-2-1) Toes to bar 1-2-3-4-5-6- 7-8-9-10 Power snatch 95/65 Lifestyle: knee raises, 75/55

Jun 6, 2023 by Mendy Finley 140

7 minute amrap 10 Single arm clean and jerks 50/35 25 DUs Rest 2 min 7 minute AMRAP 5 handstand push-ups 10 air squats 15 sit-ups Rest 2 min 7 min AMRAP bike cals 10/8 :30 plank hold Lifestyle: 35/20, singles, pike pushups

Jun 5, 2023 by Mendy Finley 169

6-6

Strength: Back Squat – 75% x2, 80%x2, 85%x2, 90%x1 WOD: 3 Rounds 1 min wallballs 1 min pull-ups 1 min burpees 1 min rest Lifestyle: 14/10, banded pull-ups,

Jun 4, 2023 by Mendy Finley 161

6-5

Strength: Power Clean & Jerk – 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, HS WOD: Run 800m 5 hang power cleans (135/95) 5 jerks Run 400m 10 hang power cleans (135/95) 10 jerks Run 200m 15 hang power cleans (135/95) 15 jerks Lifestyle: 95/65

Jun 2, 2023 by Mendy Finley 132

6-3

Partner WOD: 20 Minutes to Climb the ladder 2-4-6-8-10-12-….. Wallballs Ground to Overhead (135/95) Cal Row or Cal Bike *One person works at a time

Jun 1, 2023 by Mendy Finley 151

6-2

Strength: Snatch – 60%x2, 70%x2, 80%x1, 85%x1, HS Benchmark WOD: “Nancy” 5 Rounds 400m Run 15 Overhead Squats (95/65) Lifestyle: empty bar 45/35

May 31, 2023 by Mendy Finley 153

6-1

Strength: Push Press – 75 x2, 80%x2, 85%x2 WOD: 50-40-30-20-10 (tel:50-40-30-20-10) Push press 45/35 Sit-ups

May 30, 2023 by Mendy Finley 160

5-31

Strength: Back Squat – 75% x2, 80%x2, 85%x2 WOD: 15 Minute AMRAP 9 Deadlifts (155/100) 12 Push-Ups 15 Box Jumps (24/20) Lifestyle: 95/65, step ups

May 29, 2023 by Mendy Finley 172

5-30

Strength: Power Clean & Jerk – 60%x2, 70%x2, 80%x1, 85%x1, HS WOD 5 Rounds 9 power cleans (135/95) 9 burpees Lifestyle 95/65

May 28, 2023 by Mendy Finley 105

“Murph”

**Class times will be 7am & 9 am** “Murph” 1 mile run 100 pull-ups 200 pushups 300 air squats 1 mile run We will have scaling options if needed.