CrossFit St. Charles

Thursday

Strength: Back Squat  

        WU thoroughly then execute 20RM

Do BOTH WODs,,,,,

WOD 1:

        Do 150 push ups (50m sprint each time you break)

        then;

WOD 2:

        Run 1 mile

Backwards Wednesday

Q: What does it take to be a crossfitter?
A: Walking in the door

Crossfit doesn't build character...it reveals.
-Guts
-willingness to learn
-willingness to change
-dedication
-being comfortable with being uncomfortable 
-focus
-commitment to self
-strength
-Heart  

 

WOD:

    VONIVTIL!!!!!!!

        5 rds:

            6 Air Squat Box Jumps

            8 Front Squats (max weight possible)

            100 m backwards sprint

        Rest is the walk back from 100m sprint

 

Um...it's Litvinov backwards if you missed it.

Tuesday

 
Skill: Jerk (work on skill and increase weight to get comfortable with skill)

WOD:

    12 rds (90s per round)

        100m row

        10 DU

        2 Jerk

    Remainder of each 90s rd is your rest

Monday

 Living by Example

WOD:

On the minute, do 3 burpees.  During the remainder of your minutes, accomplish:

10 Snatch

20 Ground to Overhead

30 Front Squats

40 Push Press

Friday

Skill: Push press - review skill and hone perfectly. Then,

Strength:  Push press - 5 x 3

(No sloppy, pseudo-thruster crap today!)

WOD:

3 Rounds:
    800m Run
    25 True Push ups 

Thursday

 

Strength: Deadlift 5 across (5 sets of 5 at the same weight, near 5RM)

 

WOD:

10 rounds:
    10 Push press
    10 Burpees 

Wednesday

"Chief"

5 Rounds for time:

AMRAP in 3 mins.
3 Power Cleans (135/95)
6 PUsh ups
9 Squats
Rest 1 min between rounds 

 

Tuesday

AMRAP 20 mins

200m Farmers Carry

1min. Core work...in order

-hollow hold
-L. plank
-R. plank
-Plank
-Sit up

Enjoy! 

Monday

"You can run..."

Run 400m
Row 500m
40 Back Squats (65/45)
Run 400m
Row 500m
40 Front Squats
Run 400m
Row 500m
40 OHS

Enjoy! 

Saturday

Find your happy place at Crossfit St. Charles on Saturday with a partner version of the Filthy Fifty WOD.  Here's how it works.  Instead of one athlete doing fifty reps of each movement, we'll make it an AMFRAP -  As Many Filthy Reps As Possible.  Athelete A runs one lap of the parking lot, Athlete B performs prescribed movement until Athlete A returns, switch and repeat until WOD is complete.

 
Box Jumps / Run
Jumping Pullups / Run
KB Swings (35) / Run
Walking Lunges / Run
K2E / Run
Push Press (45) / Run
Tire Flips / Run
Wall Ball / Run
Burpess / Run
Double Unders / Run