WOD – Page 48 – CrossFit O'Fallon

Jul 22, 2022 by Mendy Finley 209

7-23

“I go, you go” 20 min amrap 10 cal bike or row 8 box jumps 6 push presses Partner A completes a full round while partner B rests, than switch. *athlete chooses the push press weight**

Jul 21, 2022 by Mendy Finley 190

Front Squat 3-10 Find a heavy set of 3, then back the weight off and complete a set of 10. Hero WOD “Barraza” 200m run 9 deadlifts 275/185 6 burpee bar muscle ups Fitness: 225/155, burpee pull-ups Lifestyle: 155/105, burpees

Jul 20, 2022 by Mendy Finley 204

7-21

Bench Press 10-10-10 Bent Row 10-10-10 WOD 15 min EMOM Min 1: 20 alt db curls Min 2: 10 narrow grip pushups Min 3: 10 lateral delt raises

Jul 19, 2022 by Mendy Finley 228

7-20

Find a heavy squat clean for the day WOD 5 rounds 10 strict pull-ups 10 toes to bar 21 lunges with w/ plate overhead 45/25 Fitness: kipping pull-ups, hold plate anyway Lifestyle: ring row or banded pullup, knee raises, no plate

Jul 18, 2022 by Mendy Finley 229

7-19

Take 10 minutes to warm up to your push press weight for the WOD WOD 7 rounds 5 unbroken push presses (for load) 15 Russian KB swings Rest 2 minutes Score is weight used for push press and total time. Competitor 70/53 Fitness 53/35...

Jul 17, 2022 by Mendy Finley 246

7-18

Deadlift 3-3-2-2-2 WOD “Harper” AMRAP 23 9 CTB pull-ups 15 power cleans 135/95 21 squats Run 400m with 45/25 plate Lifestyle: jumping pull-ups, 95/65, 400m with no plate

Jul 15, 2022 by Mendy Finley 229

7-16

Partner WOD 18 min amrap 12 box jumps 6 thrusters 95/65 6 bar facing burpees One person works at a time

Jul 14, 2022 by Mendy Finley 225

7-15

Back squat 5-5-5-5 WOD 4 rounds of 30 lunges 15 plate ground to overhead 45/35 Then 4 rounds of 200m farmers carry 53/35 20 mountain climbers Lifestyle: 15/10 plate g2o 35/25 farmers carry

Jul 13, 2022 by Mendy Finley 234

7-14 “Bad Karma”

Bottoms up KB presses 5 x 5-7 reps each arm WOD “Bad Karma” Barbell curls 45/35 50-40-30-20-10 KB swings 53/35 10-20-30-40-50

Jul 12, 2022 by Mendy Finley 242

7-13

THE BOX WILL BE CLOSED FROM 8AM TO NOON WEDNESDAY 7/13 Strength 15 minutes to build to a heavy hang snatch WOD Competitor 30 strict pull-ups 30 knees to elbows 20 back squats 225/155 30 HSPUs 40 cal row, bike, or ski Fitness: Kipping pull-ups...

Jul 11, 2022 by Mendy Finley 230

7-12

Hero WOD “Hall” 5 rounds 3 power cleans 225/155 200m run 10 kb snatches/side 53/35 2:00 min rest after each round Fitness: 165/115 Lifestyle: choose a challenging power clean weight. 25/15 db snatches

Jul 10, 2022 by Mendy Finley 252

7-11

Deadlift 10-10-3-3 WOD 21-15-9 Cal row, bike, or ski Squat clean 115/75 Lifestyle 75/55 squat clean

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