CrossFit St. Charles

Friday

Strength
20 reps Press at 60%
No rack 

Press until you have to push press
Push Press until you have to push jerk.

Do not put the bar down.

WOD
3 Rounds
400m Run
10 Thrusters (95/65)
10 Pull ups 

 

Thursay

Memorial Day Schedule. 10am Class only. If you didn't get it done last week. Come make up Murph!

 

STRENGTH
Prowler Relay

WOD

1 min AMRAP-Air Squats

2 min AMRAP-KB Swings (55/35)

3 min AMRAP-Lunges

4 min AMRAP-Singles Jump rope

5 min AMRAP-Meters rowing

*All AMRAPS are consecutive with no scheduled rest

Wednesday

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

WOD

“KLEPTO”
4 Rounds 

27 box jumps (24/20)
20 burpees
11 squat cleans (145/100)

Tuesday

STRENGTH

5 x 100m Sprints rest 1:1

WOD

21-15-9

Dips
Pull- ups

Having trouble with your Deadlift? 

Read on!

Download Deadlift like a Tonka Toy

Monday

STRENGTH

1×20 Back Squat @ 66%

WOD

50 double unders
40 squats*
30 KB Swings (75/55)
20 push press*
10 snatches*

*(95/65)

Saturday

HOOVERBALL - 9:30 AM - Laurel Park

Friday!

    Make up day. 

Make up one of the benchmark wods that you missed this week. 

Get ready for Murph! Are you working as a team or going individual? Are you wearing a vest? Are you coming to count or be counted?

What ever you decide join us for Pre-Memorial Day Murph Sunday 8-11. 

You have made it through test week. 
I welcome you! 

Test Week-Fifties

"Filthy Fifties"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Test Week-Cindy!

WOD
"Cindy" 

20 minute AMRAP of:

5 pull-ups
10 push-ups
15 Squats

Test Week-Baseline

WOD

Run 400m for time

then:

“Baseline”

Row 500m
40 squats
30 sit-ups
20 push ups
10 pull-ups

Then….

then:

“Grace”

30 clean & jerk (135/95)