WOD – Page 8 – CrossFit O'Fallon

Feb 7, 2024 by Mendy Finley 101

2-8

Strength: :10 EMOM Strict Press *Build to Heavy Single WOD: Tabatas DUs Rest 2 MIN Push press 95/65 Rest 2 MIN Cal row

Feb 6, 2024 by Mendy Finley 80

“Dirty 30” 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (53/35 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lb) 30 Superman’s 30 Wall Balls (20/14 lb) 30 Burpees 30 Double-Unders

Feb 5, 2024 by Mendy Finley 93

2-6

Strength: Snatch 60%x3, 65%x3, 70%x2, 75%x4 WOD: 21-15-9 Snatches 115/80 Box jumps 24/20

Feb 4, 2024 by Mendy Finley 98

2-5

Strength: Back Squat 5×3 @ 85-90% *All working sets should be at % prescribed WOD: 12 MIN AMRAP 10 TTB 15 push-ups 25 air squats

Feb 2, 2024 by Mendy Finley 96

2-3

Partner WOD: 3RFT: 75 Wall Balls, 20/14 50 KBS, 70/53 25 Burpee Box Jumps, 24/20

Feb 1, 2024 by Mendy Finley 122

2-2 “Josh”

Benchmark WOD: “Josh” 21 Overhead Squats (95/65 lb) 42 Pull-Ups 15 Overhead Squats (95/65 lb) 30 Pull-Ups 9 Overhead Squats (95/65 lb) 18 Pull-Ups

Jan 31, 2024 by Mendy Finley 102

2-1

Strength: Back Squat 5×3 @ 85-90% *All working sets should be at % prescribed WOD: “13.2” 10 MIN AMRAP 5 shoulder to overhead 115/75 10 deadlifts 115/75 15 box jumps

Jan 30, 2024 by Mendy Finley 71

1-31

Double Chipper 50 deadlifts 135/95 40 box jumps 24/20 30 pull-ups 20 squats (front OR back)135/95 10 shoulder to overhead 135/95 Rest 5 MIN 50 air squats 40 hand release push-ups 30 hang power cleans 135/95 20 lunge steps 10 burpee cheat to bar...

Jan 29, 2024 by Mendy Finley