WOD – Page 263 – CrossFit O'Fallon

Mar 20, 2014 by Mendy Finley 657

“14.4”

Strength: Warm up the Power Clean WOD: “14.4”

Mar 19, 2014 by Mendy Finley 610

Strength: Push press or push jerk 5-5-3-3-3-1-1-1-1 WOD: 6 rds 1 min 10 kb swings 53/35, in remainder of the minute, as many du’s as possible. 1 min rest * score is total du’s One of our young members Zac Robinson , putting in some...

Mar 18, 2014 by Mendy Finley 615

Burpee FUN!

Strength: Snatch: 65%x2, 70%x2 (2 sets), 75%x1 (2 sets), 80%x1 (3 sets) Death by burpees Finisher: Tabata

Mar 17, 2014 by Mendy Finley 567

3-18-2014

Strength: Back squat: 75%x6, 80%x6, 85%x4, 90%x3, 95%x2, 75%x6 WOD: 10-9-8-7-6-5-4-3-2-1 Pullups Squat jumps Sit-ups

Mar 16, 2014 by Mendy Finley 591

3-17-2014

Strength: Clean and jerk 60% 2 cleans + 1 jerk 65% 2 cleans + 1 jerk x 2 sets 70% 2 cleans + 1 jerk x 3 sets WOD: 14 min Even: 5 power cleans 135/95 Odd: max wallball shots

Mar 15, 2014 by Mendy Finley 579

3-15-2014

Strength: 15 min to build to a 1rm bench press WOD: 16 min running clock 1 min pullups 1 min air squats 1 min push-ups 1 min sit-ups

Mar 13, 2014 by Mendy Finley 636

14.3

Strength: DL WOD: “14.3” 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb...

Mar 12, 2014 by Mendy Finley 886

3-13-2014

Strength: 3 position clean + 1 jerk 60,65,70,75,80, max AMRAP 10 21 shoulder to overhead 75/55 21 front squats 75/55 21 kb swings 53/35

Mar 11, 2014 by Mendy Finley 601

3-12-2014

Strength: 3×10 hspu 3×10 supinated ring pull WOD: 5 RFT 20 steps overhead walking lunge 45/25 10 burpees to plate 10 pullups

Mar 10, 2014 by Mendy Finley 660

3-11-2014

Strength: 3 position snatch (hip, knee,floor) 60%, 65%,70%,75%, 80%, max WOD: 1-2-3….8-9-10 snatch 115/75 10-9-8….3-2-1 box jumps 24/20

Mar 9, 2014 by Mendy Finley 622

“Helen”

Strength: Front Squat 70%x5, 75%x5, 80%x4, 85%x4, 90%x3, 75%x5 WOD: “Helen”

Mar 7, 2014 by Mendy Finley 632

3-8-2014

Strength: Deadlift : 5-5-5-5 WOD: 20 min AMRAP 10 power cleans 115/75 15 air squats 20 butterfly sit-ups

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