WOD – Page 39 – CrossFit O'Fallon

Nov 25, 2022 by Mendy Finley 182

11-26

Partner WOD 20 min amrap 4 wall walks 8 power cleans 135/95 12 box jumps 24/20 *divide reps anyway you like

Nov 24, 2022 by Mendy Finley 240

7&8am classes today! “Burn off your Turkey” Pick any 5 of the following workouts , rest as needed between wods. Workout 1: 8-6-4-2 Thrusters 135/95 Bar muscle ups Workout 2: Flight simulator 10-20-30-40-50-40-30-20-10 Unbroken DUs Workout 3...

Nov 23, 2022 by Mendy Finley 213

Happy Thanksgiving!!!

Earn your turkey! Happy Thanksgiving CFO!! 8am class only!!! Choose ONE of the following “Torch that Turkey” 800m run 50 air squats 40 sit-ups 30 pushups 20 burpees 1 minute plank 20 burpees 30 pushups 40 sit-ups 50 air squats 800m run Or Zachary...

Nov 22, 2022 by Mendy Finley 231

11-23

12 EMOM 1 Snatch (moderate weight used the entire time) WOD 10 min amrap 10 shoulder to overhead 115/75 50’ suitcase walking lunge (r) 50/35 35 DUs 10 hang power clean 115/75 50’ suitcase walking lunge (L) 50/35 35 DUs Lifestyle: 75/55, singles...

Nov 21, 2022 by Mendy Finley 225

11-22

12 min EMOM 2 push presses + 1 split jerk WOD 5 rounds 30 alt db snatches 50/35 20 burpees 10 toes to bar Lifestyle: 35/25 db snatches, knee raises

Nov 20, 2022 by Mendy Finley 220

11-21

Strength deload (we will max the week after thanksgiving) Back squat 12 min EMOM 3-5 reps each minute at a moderate weight WOD 9 rounds 1 squat clean (heavy) 6 strict pull-ups 9 calorie row, bike, or ski Lifestyle: banded pull-ups

Nov 18, 2022 by Mendy Finley 186

11-19

Partner WOD 21 minutes: as far as you can go: 5-10-15-20-25-30-35-40-…. Hang power snatches 95/65 Wallballs 20/14 Sit-ups *one athlete works at a time

Nov 17, 2022 by Mendy Finley 196

11-18

Build to a heavy power clean for the day WOD 14 min amrap 9 deadlifts 275/185 6 burpees 3 bar muscle ups Fitness: 185/125, pull-ups Lifestyle: 135/95, banded pull-ups

Nov 16, 2022 by Mendy Finley 205

11-17

NO 4am CLASS TODAY 11-17! Thursday Build to a heavy power snatch WOD 10 min amrap 1 wall walk 20 sit-ups 2 wall walks 20 sit-ups 3 wall walks 20 sit-ups 4 wall walks…. Lifestyle: scaled wall walk from the open or hand walk out and back

Nov 15, 2022 by Mendy Finley 214

“Work it Wednesday”

“Work it Wednesday” 30 minute EMOM Minute 1: 15/13 cal row Minute 2: 1 round of Cindy Minute 3: 7 clean and jerks 135/95 Fitness: 10/8 cal row, Cindy, 5@115/80 Lifestyle: work :40 of each minute

Nov 14, 2022 by Mendy Finley 185

11-15

Build to a heavy push jerk WOD 9 min amrap 10 kb swing 10 toes to bar 24 DUs *Add 2 reps to the swings and toes to bar each round Comp: 70/53 Fitness 53/35 Lifestyle: 35/26

Nov 13, 2022 by Mendy Finley 226

11-14

Back squat Build to a heavy set of 3 WOD 10 front squats 20 burpees 10 front squats 20 box jumps 24/20 10 front squats 20 burpee box jumps 24/20 Comp: 155/105 Fitness: 115/80 Lifestyle: 75/55

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