WOD – Page 5 – CrossFit O'Fallon

Mar 3, 2024 by Mendy Finley 70

3-4

Strength: Back squat – 10 x 3 @ 70% *10 Sets of 3 Reps* WOD: 5 RFT 7 C2B Pull Ups 7 Box Jumps 7 KB Swings 53/35

Mar 1, 2024 by Mendy Finley 61

3-2

Partner WOD: 20 minutes Run or Row 200m 10 Pull-ups 10 Push-ups One partner completes the whole round while the other rests and vice versa.

Feb 29, 2024 by Mendy Finley 65

Strength: Clean 60%x2, 65%x2, 70%x2, 75%x2 WOD 24. For Time: 21 Dumbbell Snatches (arm 1) (50/35 lb) 21 Lateral Burpees Over Dumbbell 21 Dumbbell Snatches (arm 2) (50/35 lb) 21 Lateral Burpees Over Dumbbell 15 Dumbbell Snatches (arm 1) (50/35 lb)...

Feb 28, 2024 by Mendy Finley 76

2-29

Deadlift 1RM WOD: 10-9-8-7-6-5-4-3-2-1 Deadlifts 185/125 25 DU’s after each round

Feb 27, 2024 by Mendy Finley 81

2-28

50 wallballs Rest 2 min 30 hspu’s Rest 2 min 50 ball slams Rest 2 min 30 power cleans 135/95 *this wod has a 21 min time cap

Feb 26, 2024 by Mendy Finley 68

2-27

Strength: Snatch 60%x2, 65%x2, 70%x2, 75%x2 WOD: 10 MIN 15-12-9 Power Snatch 115/80 Pull-ups *In remaining time as many bar facing burpees as possible

Feb 25, 2024 by Mendy Finley 84

2-26

Strength: Back Squat 1RM WOD: 4 RFT Run 400m 21 KB Swings 53/35 15 Goblet Squats 53/35

Feb 23, 2024 by Mendy Finley 70

2-24

Partner WOD: In teams of 2 or 3 8 MIN to find a 1 rep max thruster (from the floor) Rest 4 MIN 10 MIN AMRAP 12 Thrusters 95/65 18 Burpees 30 DUs

Feb 22, 2024 by Mendy Finley 66

“18.1”

Benchmark WOD: “18.1” AMRAP in 20 MINutes 8 Toes-to-Bars 10 Hang Clean-and-Jerks 105/70 14/12 calorie Row **actual 18.1 called for db hang clean and jerk @ 50/35

Feb 21, 2024 by Mendy Finley 72