CrossFit St. Charles

Ready?

 

 

Saturday's WOD will be a hybrid crossfit/Strongman WOD.  So expect to be lifting heavy Atlas Stone, doing pullups, pushing and/or pulling vehicles, farmers walks, single arm overhead presses, and a few other suprises.  Some of the WOD will occur outside so dress accordingly.  Fortunately, we will not be laying in muddy water bench pressing a telephone poll. 
 
Good Video / Article on Atlas stone lifting technique  --->> http://train.elitefts.com/instructional/atlas-stones-to-a-tall-platform/

 

Kids and Weightliftng

Friday

Stength
Front Squat
7x1

WOD
8 min. Amrap
10 Thrusters (75/55)
10 SDHP
Enjoy!

THursday

 

A family that snatches together...

 

"Partner WOD"

Tuesday

Strength
Press 3x3

WOD
5 Rounds
5 Goblet Squats
5 KB snatch Left
5 KB Snatch Right
5 KB Push Press Left
5 KB Push Press Right

Enjoy! 

Monday

It was a great time meeting new folks and working hard!

Strength/Skill

Clean and Jerk 
7x1

Amrap 10 Mins.

6 Squat Cleans (125/75)
8 Pull Ups
24 Double Unders (Level II-unbroken or restart)

Enjoy! 

Watch these videos! Come to Class prepared!

Affiliate Mash up at Crossfit Ice.
8am-11am Come for WODs community and charity.

 
Strength
 
5 Sets of 4
 
Each Set of 4 will be 1 snatch / 1 Overhead Squat / 1 Snatch / 1 Overhead Squat.
 
 
WOD - With a partner
 
Row 1000, 500, 500, 250, 250, 250, 100, 100, 100, 100
 
One partner Rows, the other rests.   Work on your technique.  Your 1000M row stroke shoule be much slower then a full blast 100m stroke, but just as powerful.  For example, try rowing 1000M but never go faster than 20 strokes per minute, but keep the pace under 2:00/500M.  (Control the pace with the power of each stroke).

 

Friday

 

WOD
Complete 30 Turkish Get ups. At the top of each minute do 5 push ups. Continue until all 30 TGU's are complete.

 

Enjoy! 

Thursday

  

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Then:
Max rep air squats for 2 mins.  

***This is volume training designed to improve your pull up strength/skill. This is NOT a "Rip your hands to shreds" WOD. Take care of your callouses. If needed tape your hands before the wod, not after you rip. Torn hands diminish our ability to train. There is no glory in that. ***

Enjoy!

 

Wednesday

   
That sure is a lot of Lulu! 

Strength
5-5-3-3-1 

WOD
21-15-9 OHS (75/55)
Burpees

 

Enjoy!