Strength
Dead lift
2-2-2-2-2-2-2-2 ascending
WOD
3min. AMRAP
5 Kettlebell Swings (1.5/1pood)
10 Wallballs (20/14)
3min break
Repeat for a 6min amrap
Enjoy!
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November 2011
November 30, 2011
November 29, 2011
What is wrong with this picture?
Do you think that Jim should clean up after himself?
November 28, 2011
Tuesday
WOD
Row 1k
then
12-9-6
In and outs
Tuck jumps
Wall Climbs
then
Row 1K
Enjoy!
November 27, 2011
Monday
20 min AMRAP
7 Thrusters (94/65)
15 Calorie Row
20 Sit ups
Enjoy!
November 24, 2011
Happy Thanksgiving!
Thursday Class Schedule
9am With Jen and Alex
Friday
10am With Chris.
Have a safe and wonderful Holiday!
November 22, 2011
November 21, 2011
Monday
Check out the Link for the
6th Annual Battle for The Cup 2012. Held at Crossfit TNT
For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps
Enjoy!
November 19, 2011
Saturday
Strength - Working in pairs
3 Rounds
10 Reps Sumo Deadlift High Pull (115/65)
Car Push - 1 lap of parking lot
Each athlete completes 10 Reps of SDHP, then team up with a partner and push the car 1 lap around the lot.
WOD
Crossfit Baseball!
November 17, 2011
Friday
1 min as many reps as possible:
OHS
30s break
2 min as many reps as possible:
TGU's
60s break
3 min row as many calories as possible
90s break
Then:
12 AMRAP
3 TGU's right arm
9 cal row
3 TGU's left arm
9 OHS
CONTACT
- 81 JASON CT ST. CHARLES MO 63304 314.570.7715
iStudio
Youth Program
CSI is a strength and conditioning program designed for the young and their parents. Skills that are relevent to sport and everyday life are taught in a fun and supportive atmosphere.
