CrossFit St. Charles

Heroic Friday

Abbate

        Run 1 mile

        21 Clean and Jerk (155/115#)

        Run 800m

        21 Clean and Jerk

        Run 1 mile

Remember the sacrifice of Sgt Abbate and do your best in his honor.

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

 

 

Make up Thursday

Make up a WOD you have missed (your coach will guide you) or do...

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups 
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups 
100 pound Thruster, 9 reps 
9 Chest to bar Pull-ups 
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups 
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups 
100 pound Thruster, 18 reps 
18 Chest to bar Pull-ups 
100 pound Thruster, 21 reps 
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Administrative Professionals Day

WOD:

    21-15-9    

        Deadlift - 225#

        OHS - 135#

KB Day

WOD
50 Kettlebell Swings
    100 reps Jump rope (or 25 double unders)
40 Walking Lunges
    100 reps jump rope
30 Push Ups
    100 reps jump rope
20 Wallball shots (20/14) 
    100 reps jump rope
10 Dips
    100  reps jumps rope 

Easter Monday

Strength: Push Press 3, 3, 3, 3, 3

WOD:

    Pistol Whip

        400m run

        15 pistols L

        15 pistols R

        50 sit ups

        12 pistols L

        12 pistols R

        50 sit ups

        9 pistols L

        9 pistols R

        400m run

Enjoy!

Happy Easter from Crossfit St. Charles

Saturday WOD.
 
Strength - 
 
Athletes choice of Shoulder movements.  
3-3-3-3-3
Press - Push Press - Push Jerk 
 
The Easter Bunny loves Crossfit and he has left some Easter eggs just for us!  CFSTC Easter WOD.   Part of your warmup will be to find 5 easter eggs, for the WOD open 1 at a time and do what it says.  No time element.

Good Friday (and Earth Day...who knew?)

Glover Hell!!!!  Just in case you missed this beaut, let's revisit:

 

21 push press

21 back squat

18 pp

18 bs

15 pp

15 bs

12 pp

12 bs

12 push up

12 front squat

15 pu

15 fs

18 pu

18 fs

21 pu

21 fs

 

Enjoy!

CROSSFIT FIELD DAY!!

1ST ANNUAL ST. LOUIS AREA CROSSFIT FIELD DAY!
SUNDAY MAY 22
 FOR MORE INFORMATION DOWNLOAD THE FLYER
Download Field Day
CLICK HERE FOR QUESTIONS AND REGISTRATION OF 2 PERSON TEAMS. (Athlete and affiliate name) 

Thursday

 
Skill:  Work on Cleans

WOD:

    On the min for 15 min:

        2 thrusters

        4 burpees

        6 power cleans

    Use 95/65 for all