CrossFit St. Charles

Burgener's Got a Gun!

Snatch Demo from Laurie Miller on Vimeo.

This is a very cool video put together by Laurie Miller from Crossfit St. Louis. The clips are from the Olympic lifting cert I attended way back in the day. It features the amazing Sage (who may have been 18 at the time) and some local friends Justin and Elizabeth. Please respect the beauty of the movement.

WOD
"Dating Sage"

5 Rounds for time

10 Snatch (95/65)
15 Pull ups
20 Thrusters (75/55)

Enjoy! 

Thursday

WOD
10⇒1

Clapping Push ups
Kettlebell Snatch (35/20)
Toes to bar

Enjoy! 

Wednesday

Strength
Dead lift
1-1-1-1-1-1-1

WOD
10 rounds for time:

10 burpees
100m sprint 

Compare your time to 3/22 

Enjoy!

Tuesday

 

"Nicole"

AMRAP in 20 Minutes

Run 400m
Max rep pull ups

Score is total pull ups

Enjoy! 

Monday

Strength:
Jerk
5-5-3-3-1

WOD:
5 Rounds
Max Rep Bench Press (185/115)
3 Max height bar jumps

NOT for time.
Controlled movement please

Enjoy! 

Saturday

Strength - TBD Saturday morning
 
Team WOD "Monkey Bars" - 10 Minute AMRAP
 
4 Athletes per team. 
 
Station 1 Row
Station 2 Tire Flip
Station 3 Burpees
Station 4 Rest
 
Athlete 1 rows 15 calories, then rotates to station 2, Athlete 2 then rotates to Station 3 and so on.  During the rest, athletes cannot touch the floor.  
 
 

Friday

Strength
Clean and Jerk
1-1-1-1-1-1-1

WOD
Clean a bag of rocks and sprint
Then come in and do 8 pull ups

Then if you are feeling really frisky, how about some bag o' rock get ups?

Enjoy!

Thursday

Make Up Day

I you haven't, Do one of the strength skills from this week. 

If you've done that work....we'll just have to look behind door #2!

Enjoy!

Wednesday

Strength:
Front Squat
5x3 sets across
Practice L-sits between each set

WOD
21-15-9
Double Unders
Burpees
Push Press (75/55)

Enjoy!

Tuesday

2011 CrossFit Games Regional Workout 6
For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

Enjoy!