WOD – Page 64 – CrossFit O'Fallon

Nov 21, 2021 by Mendy Finley 224

11-22

Holiday hours: Thanksgiving: 8am M- W : Normal Friday: 7,8 Snatch Balance 3-3-3-3-3 WOD Competitor EMOM 16 minutes Minute 1: 20 box jump overs 24/20 Minute 2: 20 pushups Fitness EMOM 16 minutes Minute 1: 15 box jump overs 24/20 Minute 2: 15...

Nov 20, 2021 by Mendy Finley 216

11-20

5 rounds Partner 1: Row 400 or bike 30/24 cals Partner 2: amrap of 6 DL, 3 hang cleans, 1 jerk Then switch Each partner will row 5 times and Amrap 5 times

Nov 18, 2021 by Mendy Finley 261

11-19

Squat clean 2-2-2-2-2 WOD Competitor / Fitness 200 DUs 80 kb swings 53/35 60 wallballs 20/14 30 toes to bar 10 strict pullups Lifestyle 200 singles 80 kb swings 35/26 60 wallballs 14/10 30 knee raises 10 ring rows

Nov 17, 2021 by Mendy Finley 218

11-18

4 rounds :30 overhead barbell hold Burnout on shoulder presses 4 rounds :30 squat hold Burnout on air squats 4 rounds :30 bent row hold Burnout bent rows 4 rounds :30 hold with feet 6” off floor Burnout flutter kicks

Nov 16, 2021 by Mendy Finley 294

11-17

Shoulder press 1-1-1-1-1 Push press 2-2-2-2-2 Push jerk 3-3-3-3-3 WOD All levels 30 minutes Max distance run, row, bike, or ski

Nov 15, 2021 by Mendy Finley 348

11-16

Snatch 3-3-3-3-3 WOD Competitor 15-12-9-6-3 Power snatch 115/75 Bar facing burpees Fitness 15-12-9-6-3 Power snatch 95/65 Bar facing burpees Lifestyle 15-12-9-6-3 Power snatch 75/55 Bar facing burpees

Nov 14, 2021 by Mendy Finley 231

11-15

Front squat 3-3-3-3-3 WOD Competitor 15 AMRAP 5 bar muscle ups 10 front squats 155/105 20/17 cal row or bike Fitness 15 AMRAP 5 chest to bar pullups 10 front squats 115/75 20/17 cal row or bike Lifestyle 5 jumping pullups 10 front squats 95/65...

Nov 13, 2021 by Mendy Finley 187

11-13

Partner Chief Teams of 2 alternate rounds for each 3 min amrap 5 rounds AMRAP 3 minutes 3 power cleans 135/95 6 pushups 9 air squats

Nov 10, 2021 by Mendy Finley 289

11-11

4 sets of :30 plank + 5 deadlifts Veterans Day WOD “Armistice” 11 min AMRAP 11 power cleans 11 burpees over the bar 19 deadlifts 18 pullups Competitor/fitness 135/95 Lifestyle 95/65,jumping pullups

Nov 9, 2021 by Mendy Finley 235

11-10

Take 10 minutes to warm up your back squat WOD Competitor On the 2:00 for 20 minutes 2 back squats at 55-60% 5-7 toes to bar 50 DUs Fitness On the 2:00 for 20 minutes 2 back squats at 55-60% 5 toes to bar 30 DUs Lifestyle On the 2:00 for 20...

Nov 8, 2021 by Mendy Finley 293

11-9

WOD Competitor/Lifestyle 3 rounds 800m run 3:00 min of “Cindy” 1:00 min of kb swings 53/35 “Cindy”= 5 pullups, 10 pushups, 15 squats Fitness 3 rounds 800m run 3:00 min of modified “Cindy” 1:00 min kb swings 35/26 Modified Cindy 5 jumping pullups...

Nov 7, 2021 by Mendy Finley 244

11-8

3 position snatch (Hip, knee, floor) OTM for 10 minutes Use 55%of 1rm WOD Stretch and strengthen 3×5 deadlift with 5 second descent 3 minute easy bike or row 3×5 (each leg) tempo split squat 3 sec down and 3 sec up 3 minute easy bike or...

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