WOD – Page 242 – CrossFit O'Fallon

Jan 14, 2015 by Mendy Finley 616

1-15

Strength: Strict press 3-3-3-3-3 Accumulate 2 min in a static overhead hold 95/65 WOD 20-18-16-14-12-10-8-6-4-2 Handstand hold (seconds) Hollow rocks Supermans Situps

Jan 13, 2015 by Mendy Finley 619

1-14

Strength: Clean and Jerk emom 60% x 2 65% x 2 70% x 1 75% x 1 80% x 1 85% x 1 70% x 1 75% x 1 80% x 1 85% x 1 90% x 1 WOD Tabatas Kettlebell swing 53/35 Cal row Pushup Score is total reps

Jan 12, 2015 by Mendy Finley 662

1-13

Strength: Back Squat 5×5@80% WOD 14 min Even: 5 deadlifts 225/155 15 air squats Odd: AMRAP du’s

Jan 11, 2015 by Mendy Finley 1009

“CrossFit Disco”

Strength: Snatch emom 60% x 2 65% x 2 70% x 1 75% x 1 80% x 1 85% x 1 70% x 1 75% x 1 80% x 1 85% x 1 90% x 1 WOD “CrossFit Disco” 10-9-8-7-6-5-4-3-2-1 Power Cleans @ 75% of bodyweight Pullups

Jan 9, 2015 by Mendy Finley 666

1-10

Partner WOD 4 rounds each for time of: 5 hspu 10 power cleans 135/95 15 burpees 20 kb swings 53/35 25 wallballs 20/14 Partner A must complete a full round before partner B starts their round.

Jan 8, 2015 by Mendy Finley 625

1-9

Strength: Friday RDLs 5×8 Open WOD 13.2 Finisher Bar holds

Jan 7, 2015 by Mendy Finley 591

1-8

Strength: EMOM power clean + hang clean + clean Min 0-3 60% Min 3-6 65% Min 6-9 70% 150 kb swings 50 evil wheels Reps and sets may be broken up anyway you like

Jan 6, 2015 by Mendy Finley 688

1-7

Strength: 3-3-3 strict press ahap 2×3 jerk (from rack) @70% 3×3 jerk @75% WOD 2 min pullups 2 min rest 2 min burpees 2 min rest 2 min burpee pullups 2 min rest 2 min wallballs *compare to 2/24/2014

Jan 5, 2015 by Mendy Finley 615

1-6

Strength: EMOM power snatch + hang snatch + snatch Min 0-3 60% Min 3-6 65% Min 6-9 70% WOD 21-15-9 Ohs 95/65 Sdhp 95/65

Jan 4, 2015 by Mendy Finley 618

1-5-2015

Strength: Back Squat 8-8-6-6-5 @ 75% WOD 90 du’s 30 hand release pushups 30 pullups 30 back squats from the floor 95/65 90 du’s

Jan 2, 2015 by Mendy Finley 1275

1-3

Strength: Find a 10rm ohs (from the floor) WOD 10 min AMRAP 8 push press 95/65 16 jumping lunges 8 toes to bar

Jan 1, 2015 by Mendy Finley 599

1-2

Strength: Deadlifts 2x 3@70% 3@80% 3+@90% Wod FGB style 3 rds for total reps 1 min pushups 1 min box overs 24/20 1 min wall balls 1 min sit ups 1 min cal row 1 min rest

May
M	T	W	T	F	S	S
		1	2	3	4	5
6	7	8	9	10	11	12
13	14	15	16	17	18	19
20	21	22	23	24	25	26
27	28	29	30	31