CrossFit St. Charles

Wednesday

3 Rds

Run 200 Backwards

Run 400m Forward

Prowler push across parking lot and back

 

Then do 50 situps

 

Tuesday

Skill – work squat cleans with a coach.  Determine load for WOD

WOD - 
Partition work at athletes discretion

50 Burpees

20 Squat Cleans – Heavy – (75% 1RM) 

LVL1 front squat

 

Monday

What an awesome day in Old Monroe! The mud was cold and the firetruck hose was colder. CFStc had a great turn out, saw some local friends and met some new ones. The Dash was a blast and the obstacles right up our alley. Looking forward to next year!

WOD –

4 Rds

3 wallwalk pushups – do a pushup, then wall walk up and return

100 single jump ropes*

10 squats

20 jack knifes

 

LVL II *Add 5 squats for every miss

 

Friday

***ATTENTION***
Saturday 9am Class is canceled. There will be a home Wod posted.
WOD
First:
Run 800m

Then:
3 rounds
50 squats
35 lunges
20 SDHP (75/55)

Finish with:
Run 800m

Thursday

Strength:  Back Squat - Warm up and find a 20RM.  

WOD:

    Jack:

        20 min AMRAP:

            10 Push Press (115/75)

            10 KB Swings (1.5/1.0)

            10 Box Jumps (24/20)

Level 2 scale appropriately

Do your best and honor SSG Martin today!!!

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. 

Wednesday

Strength:  Press - 5,5,3,3,1.  Find your 1RM today!

WOD:

    Level I/II:

        2 rds:

            20 Ground to Overhead (135/95)

            400m run

Enjoy!

Tuesday

Strength: Deadlift 5 x 5 increasing sets

WOD: 

Level II:

    7 rds:

        10 pullups

        10 ring dips

        10 Toes 2 Bar

        10 Walking Lunges

Level I:

    5 rds

        10 pullups (assisted as necessary)

        10 ring dip/dip/push ups

        10 Knees to Elbows or Slam Balls

        10 Walking Lunges

Enjoy!

Monday

I think we need a new camera!

Don't forget to follow Nicole and Jim's blogs about their Whole30 experience!  Click on the nutrition tab.

Skill: Agility Drills

WOD:

    5 rds:

        200m run

        10 jumping squats

        10 jumping lunges

        10 burpees

Level I and II the same today.

Enjoy!

GO CARDS!

What's your redline?

Warm Up thoroughly, then a single test of your ten general physical skills.

Strength, Endurance, Stamina, Flexibility, Power, Speed, Coordination, Balance, Accuracy, Agility

You will have two attempts to achieve a maximum rep single set wall ball score. In other words as many wall ball throws as possible in a single set without stopping. Your set will end when your wall ball touches the ground. Letting the ball drop to the ground and picking it back up will not be allowed. Each rep will be judged. The movement begins and ends in a squat. If the ball doesn't make it to the red strip your rep will not count. Guys throw 20 lbs, girls throw 14 lbs.
WOD - 5 Rds

Row 1 minute - For Calories
Tire flip 1 minute for Reps
Rest 1 minute

Score = Calories plus Flips

Friday

WOD
500m Row
50 Sit ups
400m Run
40 Push ups
300m Row
30 Pull ups
200m Run
20 KB Swings

AMRAP 20 Mins.

Enjoy!