WOD – Page 251 – CrossFit O'Fallon

Sep 1, 2014 by Mendy Finley 572

9-2

Strength: Back squat: 5@60% 5@70% 5@75% 5@80% WOD: 10 min AMRAP 10 burpees 10 lateral bar hops 10 front squats 115/75 Finisher 3×10 good mornings

Aug 31, 2014 by Mendy Finley 681

“Hotshots 19”

“Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters **this can be done with a partner**

Aug 29, 2014 by Mendy Finley 609

8-30

Strength: 15 min to find your max bear complex Partner WOD: 11 min time cap 4x200m relay with wallball -then in remaining time- AMRAP 25 wallball sit-ups 25 burpee box overs

Aug 28, 2014 by Mendy Finley 720

8-29

Strength: 20 min to find a 5rm bench or floor press WOD: 14 min Even: 5 DL 225/155 comp 275/185 or higher Odd: rx 10 box jumps 24/20 comp 12 box jumps 24/20

Aug 27, 2014 by Mendy Finley 804

8-28

Strength: 5 sets @75% of 1RM clean High hang clean + Clean WOD: 3 RDS 10 OHS 95/65 400m Run 20 HR push ups

Aug 26, 2014 by Mendy Finley 610

8-27

Strength: 8 sets: Strict press + push press WOD: 3 RDS: 30 sec KB swings 53/35 30 sec rest 30 sec jump squats 30 sec rest 30 sec push press 95/65 30 sec rest 30 sec sit ups

Aug 25, 2014 by Mendy Finley 594

8-26

Strength: 5 sets: 2 Snatch DL + Snatch @75% WOD: 10 min AMRAP: 10 power snatch 95/65 10 burpees 10 pull ups

Aug 24, 2014 by Mendy Finley 601

8-25

Strength: Back Squat: 5@70% 5@80% 2@85% 3@90% 1@100+ WOD: 5-4-3-2-1 Squat Cleans 155/105 *40 DU’s between each set*

Aug 22, 2014 by Mendy Finley 1405

“Partner Danny”

Strength: 10 TGU each arm WOD: “Danny” (done with a partner) 20 Minute AMRAP 30 Box Jumps (20 inch for women /24inch for men) 20 Push Press (80lbs for women/115lbs for men) 30 Pull ups

Aug 21, 2014 by Mendy Finley 818

8-22

Strength: Strength : ohs 5×5 @ 70-75% of 1rm WOD: 3 rds 400 m sprint 25 wall ball shots

Aug 20, 2014 by Mendy Finley 568

8-21

Strength: Clean & Jerk 2@70%, 2@75%, 1@80%, 4@85% WOD: 10-9-8-7… 3-2-1 HSPU Step back lunges 115/75

Aug 19, 2014 by Mendy Finley 643

8-20

Strength: Deadlift 2×5 @ 65% 5 @ 75% 5 @ 85% WOD: 15 AMRAP 15 box jumps 10 deadlifts 185/125 5 toes to bar

April
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