CrossFit St. Charles

Saturday

Saturday WOD.
 
Our last Warrior Dash Training Saturday!  Bring your bubblegum and be ready to kick ass out at Matson Hill Park.   The park is off the beaten path so we'll meet at the gym at 8:30 (and leave promptly at 8:31).  To get to the park take 94 West past Defiance.  When you see the Matson stop on the Katy Trail turn right on Matson Hill Road (gravel road).  Drive to the top of the hill.  Turn right again onto the paved section of Matson Hill Rd.  The Park Trailhead parking lot is about 1/4 mile away on your right.

 

Friday

WOD

30 Burpees
30 TGU
30 Burpees

Enjoy! 

Saturday WOD.
 
Our last Warrior Dash Training Saturday!  Bring your bubblegum and be ready to kick ass out at Matson Hill Park.   The park is off the beaten path so we'll meet at the gym at 8:30 (and leave promptly at 8:31).  To get to the park take 94 West past Defiance.  When you see the Matson stop on the Katy Trail turn right on Matson Hill Road (gravel road).  Drive to the top of the hill.  Turn right again onto the paved section of Matson Hill Rd.  The Park Trailhead parking lot is about 1/4 mile away on your right.
 

Thursday

WOD

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Enjoy! 

Wednesday

   

Strength
Press
5x3

WOD
3 rounds for time:

400m Run

15 Pushups-Level 2 True or ring push ups

10 Ring Dips- Level 1 use bar dips
5 Deadlifts

Enjoy! 

Tuesday

 

WOD
Overhead Squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1

 

Monday

 

See more of Stacey's videos at the Crossfit St. Charles You Tube Channel

WOD
25 Walking Lunges
20 Pull Ups
50 Box Jumps (20)
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (2pood/1.5pood)
30 Sit Ups
20 Hang Squat Cleans, 35# Dumbbells
25 Back Extensions
30 Wall Balls, 20#
3 Rope Climbs

Level 1

25 Walking Lunges
10 Pull ups
25 Box Jumps
60 rope Jumps
15 Dips
10 Knee to Elbows
15 KB Swings
20 Sit ups
20 Front Squats (scaled weight)
25 Supermans
15 Wall Balls
9 seated rope climbs 

Enjoy! 

Friday 092311

Strength:  DL - warm up and figure out 3RM.  

 

WOD:

    5 rds:

        3 RM DL

        Max HSPU

 

There is no time component to this WOD, work hard and record your DL weight and # of HSPU.

 

Level 1:

    5 rds:

        3 RM DL

        One handstand

        Max Pushups (Hand release, regular or on the knees....the idea is to do as difficult as possible with good form and do max reps)

 

Enjoy!

Thursday 22 Sep

Skill:  Clean some weight.  If the coach says you're good to go:

WOD:

    21, 15, 9

        Clean (135/95)

        Burpees

 Level I-

    21, 15, 9

        Granny throws (40/20)

        Box jump (20/16)

        Burpees

 

Enjoy!

Wed 21 Sep

Strength:  

Level I- Press 5x5, increasing weight 

Level II-Jerk from rack  5 x 5, increasing weight

WOD:

    Choose your pain:

        5 rds:

            400m run/500m row/120 DUs

            15 Thrusters (85/55)

 

Enjoy!

Tuesday 20 Sep

WOD:

    Bradley

        10 rds:

            Sprint 100m

            10 Pullups

            Sprint 100m

            10 Burpees

            Rest 30s

 

Enjoy!