WOD – Page 266 – CrossFit O'Fallon

Feb 20, 2014 by Mendy Finley 598

11.1

Strength: 20 minutes to est a 3rm deadlift WOD: 11.1 10 min AMRAP 30 du’s 15 power snatch 75/55

Feb 19, 2014 by Mendy Finley 597

2-20-2014

Strength: Back Squat 6@60% 6@65% 6@70% 6@75% 6@80% WOD: 3 rds for time 12 squats 12 push-ups 12 sit-ups 12 mountain climbers (l,r=1) 12 du’s 12 pull-ups 12 burpees

Feb 18, 2014 by Mendy Finley 656

2-19-2014

Strength: 3 position snatch (hip, knee,floor) 1@60% 1@65% 1@70% 3@75% WOD 4 rds 15 push-ups 20 kb swings 53/35 400m run or row Rest 3 minutes *score is slowest round

Feb 17, 2014 by Mendy Finley 641

2-18-2014

Strength: Strict Press 4×5 Bent over row 4×5 WOD: 5 rds for total reps 30 sec push press 95/65 30 sec rest 30 sec sit-ups 30 sec rest 30 sec hang power clean 95/65 30 sec rest

Feb 16, 2014 by Mendy Finley 613

2-17-2014

Strength: 3 position clean + 1 jerk (Hip,knee,floor) 1@60% 1@65% 1@70% 3@75% WOD: “Cindy” Congrats to Amy on a 2nd place finish this past weekend!

Feb 15, 2014 by Mendy Finley 598

2-15-2014

“Partner surprise!!”

Feb 13, 2014 by Mendy Finley 617

2-14-2014

Strength: Push press 5-5-5-5-5 WOD: 12.3 18 min AMRAP 15 box jumps 24/20 12 shoulder to overhead 115/75 9 toes to bar Happy Valentine’s Day CFO!!

Feb 12, 2014 by Mendy Finley 599

2-13-2014

Strength: Snatch 2@60% 2@70% 2@80% Heavy single WOD: 5 rds 21 sit-ups 15 lateral bar hops 9 hang power snatch 95/65

Feb 11, 2014 by Mendy Finley 553

2-12-2014

Strength: Front squat: 8@60% 8@65% 8@70% 8@75% WOD: 10-9-8-7-6-5-4-3-2-1 Squat clean 115/75rx 135/95 comp Burpee over the bar

Feb 10, 2014 by Mendy Finley 641

2-11-2014

Strength: 2 cleans + 1 jerk 2 @ 60% 2 @ 70% 2 @ 80% 1 heavy single WOD: 12 min Even: 25 kb swings 53/35 Odd: max effort push-ups * score is total push-ups

Feb 9, 2014 by Mendy Finley 587

NO AM classes tomorrow due to inspections! We WILL have all evening classes at the new box!!! Strength: Back squat 8@60% 8@65% 8@70% 8@75% Wod: 3 rounds 1 min ohs 75/55 1 min sit ups 1 min pull-ups 1 min push press 75/55 1 min cal row 1 min rest...

Feb 7, 2014 by Mendy Finley 811

“McGhee”

“McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box “Partner style” – one partner works at a time. Corporal Ryan C. McGhee, 21, was killed in...

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