WOD – Page 281 – CrossFit O'Fallon

Jul 1, 2013 by Mendy Finley 598

7-2-2013

Strength: Snatch WOD: 10-9-8…3-2-1 Split snatch HR push up Cash out: 800m run

Jun 30, 2013 by Mendy Finley 660

7-1-2013

Strength: Deadlift WOD: 15 min AMRAP 30 squat clean to thruster 95/65 20 lateral bar hops 10 pull ups

Jun 28, 2013 by Mendy Finley 623

“Hope Prep”

Strength: Strict press WOD: 3 rds 1 min kb swings 1 min kb goblet squat 1 min lunge 1 min pull-ups 1 min burpees

Jun 26, 2013 by Mendy Finley 699

“Gator” U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni...

Jun 25, 2013 by Mendy Finley 611

6-26-2013

Strength: 3 position snatch WOD: 9 min AMRAP: 3-6-9-12….kb ground 2 overhead / pull-ups

Jun 24, 2013 by Mendy Finley 565

6-25-2013

Strength: Back squat WOD: 9 shoulder to overhead 115/75 9 knees to elbows Run 400 18 shoulder to overhead 18 knees to elbows Run 400 9 shoulder to overhead 9 knees to elbows

Jun 23, 2013 by Mendy Finley 661

6-24-2013

Strength: Power Clean WOD: 1000m row buy-in Then 3rds: 20 walking lunge 45/25 15 plyo push-ups 45/25

Jun 21, 2013 by Mendy Finley 676

6-22-2013

Strength: Snatch balance WOD: tabata: pull-ups power snatch 75/55 box jumps

Jun 20, 2013 by Mendy Finley 645

Birthday WOD

Strength: Deadlift WOD: 3 x 4 min AMRAP 4 DL 225/155 8 burpee over the bar *rest 1 minute between rds Finisher: 48 sit-ups 48 hollow rocks 48 Russian twists Happy Birthday Dawn & Jennifer!

Jun 19, 2013 by Mendy Finley 618

6-20-2013

Strength: Clean and Jerk WOD: 15 squat cleans 95/65 run 600m 20 squat cleans 400m run 25 squat cleans 200 m run

Jun 18, 2013 by Mendy Finley 585

6-19-2013

Strength: Strict press WOD: 21-18-15-12-9-6-3 Push press 75/55 DU’s

Jun 17, 2013 by Mendy Finley 611

6-18-2013

Strength: Snatch WOD: 3 rds 50 air squats 7 hspu 10 snatch 115/75

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