CrossFit St. Charles

Wednesday

Burgener Warm Up

Skill:  Snatch

WOD:

    3 rds for time:

        Row 1000m

        20 Snatch (75/45)

Tuesday

Strength:  
Back Squat 5, 5, 3, 3, 1

WOD:

Run 800m
    5 rds:
        15 Slam Ball
        15 Med Ball sit ups
        15 Tire flips
Run 800m

Monday

Skills:  

    L sits

    Skin the Cat(s)

    Handstand Pushups

WOD:

    No time component...

        Accumulate:

          2 min L sits

          30 HSPU or 3 min handstand

          30 skin the cat

Saturday

Personal Records AKA "PR"
 
This day is history - July 16, 1941
 
Joe Dimaggio gets a hit in his 56th consecutive baseball game.  A Major League Basebell record that still stands.  
 
Saturday WOD "Set a Record"
 
Run 1 Mile
After completion of run you have 2 minutes to complete a max effort Push Jerk
Rest 3 Minutes
Row 1 Mile (Thats 1600 meters)
After completion of row you have 2 minutes to complete a max effort Front Squat

Ingrid's Birthday

Strength:  Strict Press 5 x 5 sets across.  

WOD:

    Blackjack (20-1/1-20)

        True push ups

        Sit ups

    OR:

    Ingrid's WOD

        45 Toes 2 Bar

        45 Slam ball (B-40/G-30)

        45 Bottom to bottom squats

        45 True push ups

        45 Sit ups

        45 Sledge Slams

        45 Wall Walks

        45 Pull ups

        45 Box Jumps (24/20)

Enjoy and wish Ingrid a happy 45th

Thursday

Strength: Deadlift 5 x 5.  

 

WOD:

       Parking Lot fun and games

            200m Farmer's carry (heavy)

                20 tire flips

            200m Waiter's carry (probably not quite as heavy)

                20 slam ball (heavy)

            200m Farmer's carry

                20 sledge slams

            200m Waiter's carry

                20 wall walks

 

Enjoy!

Wednesday

Make Up day

If you didn't on Monday, then...

Strength: Back Squat 5 x 5 sets across. 

 

 

Tuesday

Skill:  Clean up your clean (ha!) so you can have fun with Elizabeth later on.  Everyone should have a coach check out their form.

 

WOD:

       Elizabeth!!!!!!!!!

            21-15-9 of:

                Clean (135#)

                Ring Dips

 

Enjoy!

Monday Evening Update

ITS HOT!!!

Class will be as scheduled with a modified WOD.
Please make sure you are hydrated before walking in the door!  
Bring lots of extra water, a towel and maybe a fresh t-shirt for the ride home ;)

Morrison Monday - Time to get serious about Fitness!!!!

WOD:

    Morrison

        50, 40, 30, 20, 10

            Wall Ball (20/14)

            Box Jump (24/20)

            Kettlebell Swings (1.5/1.0pd)

    Work as hard as you can in memory of Scott Morrison.
 
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.