CrossFit St. Charles

Saturday

Thruster Ladder 

guys start at 95 and go up in 10 lbs increments

girls start at 50 and go up in 5 lbs increments

WOD

20 Cal Row

30 Burpees

40 Situps

50 Squats

60 Sledge Slams

70 Slam ball - over and back (30/12)

80 Seconds - hang from something

90 feet walking lunges

100 feet sled push (girls) / Chain Drag (guys)

Friday

Row 500m
X3 attempts for a PR

WOD
21 box jumps
21 situps
Lunge 100ft
18 bjs
18 situps
Lunge 100ft
15 bjs
15 situps
Lunge 100ft
12 bjs
12 situps
Lunge 100ft

Enjoy!

Thursday

Press
5x5

4 rounds
max reps push press(65% 1rep max)
30 double unders

Enjoy!

Wednesday

WOD
4 rounds
15 toes to bar
30 wallball
60 double unders or parallette jumps

Enjoy!

Tuesday

Romanian dead lifts
3,3,3,3,3

WOD
3 rounds
9 Thrusters
200m run

Enjoy!

Merry. Christmas!

Holiday wishes from Jim and Ingrid too!

Stairway to Heaven!

Stairway to Heaven - Row
Communication Breakdown  - situps
Gallows Pole - G.T.O. (135/75)
Living loving maid - burpees

Perform movement while music is playing.  When a new song starts, switch movements.  Score = meters + total reps.

Friday

"12 DAYS OF CHRISTMAS" (from the Holiday Throwdown) 1 Christmas Power Snatch (95# / 65#) 2 Ring dips 3 Burpees  4 Pull-ups 5 Toes-2-Bar 6 Push-ups 7 Air-Squats 8 Jumping Lunges (each jump = 1) 9 Box Jumps (20" for Men & Women) 10 10' Wall-Balls (20# / 14#) 11 KBS (53# / 36#) 12 Thrusters (95# / 65#) This workout is done just like the song....Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ....etc. Until all 12 rounds are complete.

 

Thursday

Details at GymnasticsWOD

 Back Squat 5,5,3,3,1

"Pistol Whip"
400m Run
15 Pistols R leg
15 Pistols L Leg
50 Sit ups
12 Pistols R leg
12 Pistols L Leg
50 Sit ups
9 Pistols R leg
9 Pistols L Leg
50 Sit ups
400M Run

 

Enjoy!

This sucks, why do we have to do it?

Watch these videos...NOW!

Details at GymnasticsWOD

Details at GymnasticsWOD

Details at GymnasticsWOD

 

WOD
Not for time
Work through each station. Spending 3-7mins. at each achieving max reps. Work the skill.  Care!

True Push Ups (use the same principles coach Carl speaks about)
L-sits (Progressions)
Muscle up Progressions(Transition, Scale with a band,Catcher)
HSPU
Hollow Rock (Demo)
Shoot Thru's

 

Enjoy and work hard.