CrossFit St. Charles

Monday

WOD

3 rounds
10 pull ups (level 1 sub body rows)
20 squats
10 dips (level 1 sub push ups)
20 box jumps

Enjoy!

Come on!

 

I didn't remember how annoying this is.

 

Warrior Dash Saturdays

Matturday has been officially hijacked. Saturdays from now until October 15th will be Warrior Dash Training Saturday. If you're not already signed up go here:

http://www.warriordash.com/register2011_missouri.php

Our Warrior Dash Training Saturdays will include lots of running, followed by more running, a few "obstacles" for fun and then more running. This Saturday's WOD will be:

Run 1 mile
50 sledge slams
Run 400 m
3 laps of the CFSTC jungle gym
Run 800m

If you just have to get your "barbell fix" you can throw some weight around after the WOD for the remainder of the class. In august and september we'll be gradually increasing the run distance so that by October 15 we are ready for the Dash!

Friday

"CrossFit Total"
Back Squat 1rm
Press 1rm
Dead Lift 1rm

Check out the original Crossfit Total article by Mark Rippetoe. 

Thursday

 

Skill:  Get with a trainer and work on something you suck at

WOD:

        Level 1:

            21-15-9

                KB Clean (35/25) each arm

                Ball Slams

Enjoy!

 

Wednesday

 

Skill/Strength: Perfect clean and jerk

WOD:

    Level 1

        12 Clean and Jerk (approx 50% 1RM or 75/55)

        5 Lateral hops across parallette (back and forth) or Double unders if you have them

        9 Clean and Jerk

        10 lateral hops

        6 Clean and Jerk

        15 lateral hops

    Level 2

        21 Clean and Jerk (135/95)

        20 Double Under

        15 Clean and Jerk 

        40 Double Under

        9 Clean and Jerk

        60 Double Under

Enjoy!

 

Tuesday

How do you read the whiteboard? With excitement or maybe trepidation? With fear or maybe just "Nope, not today"?
Our goal is to challenge everyone that walks through our doors. We have many levels of athletic ability but the goals of all tend to be the same. To be as fit as possible.

Our WODs as written on the the whiteboard/website are designed for the advanced athlete. Some days, like yesterday, have advanced skills (rope climb) and advanced weights prescriptions. Some prescribed movements and loads are not for everyone. For those who have not yet obtained that level of skill, strength, stamina, we scale. EVERYONE at some point scales. We all have strengths and weaknesses and some days are just "off". 

A successful workout is one where the body has been challenged and learned to deal with that challenge (adaptation) Scaling to an athlete's optimal performance level is imperative to success. 
You will begin to notice two levels of WOD posted on this website. The pre-scaled level 1 WOD is designed for the athlete who has not yet obtained a skill set or milestone that would make the level 2 WOD out of reach. If you are not sure where you land in this picture, your coach will tell you. We've been watching, we know ;)

Fitness is a progression. Challenges are met, the body adapts, fitness improves. Hard work breeds success.  
We encourage all athletes to strive for excellence and will coach you to that end. 

WOD:

    Level 1

        Run 400m

            3 rds:

                15 burpees

                15 push ups

                15 body rows

                15 sit ups

        Run 400m

    Level 2

        Run 800m

            5 rds:

                15 burpees

                15 true push ups

                15 body rows (feet on box, body level with ground)

                15 ghd sit ups

        Run 800m

Enjoy!

 

Monday

Skill/Strength:  Work on Good Mornings and add weight

WOD:

 

            3 rds for time:

            7 thrusters (115/85)

            2 Rope climbs

            14 Deadlift (225/155)

 

Friday

Strength:  Strict Press 7 x 1

WOD:

    Muscle up day.....

    30 muscle ups for time or progressions if you have no muscle ups

Thursday

Skill/Strength:  Pull ups.  Work on next higher level (smaller band, no band, weighted) then

        7 x 1 at your new level

WOD:

        5 rds for time:

            Run 400m

            50 squats