CrossFit St. Charles

Tuesday

Dead Lift
3-3-3-3-3

WOD
1 Min Plank
Then:
8 Min Amrap
5 Toes to Bar
10 Sit UPs

Then:
1 Min. Plank 

Monday is a Bear!

"The Bear Complex"

 

7x through the cycle = 1 round

Power clean
Front squat
Push press
Back squat
Push press
5 rounds, increase the weight each round if you can, it is not required though. Rest anywhere but the ground once you begin the round.

Friday

Buy in/warmup
5 rounds
5 strict pullups
5 good mornings
15 calories

WOD
7 minute AMRAP
3 deadlifts 
7 slam balls 
10 air squats

Cash out:
8 tabata rounds
20s situps
10s v-sit

Enjoy!

Thursday

Photo from CF mainsite

Press for skill

5 Rounds:
At 90% of 1RM
1 press
1 Pull up
3 Presses
3 Pull ups
5 Presses
5 Pull ups 

Enjoy!

Wednesday

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Level 1- Sub Med Ball Cleans 

 

Tuesday

20 Rep Max Back Squat 

WOD
For time...
Row
30 Ring Rows
30 Box Jumps
30 Burpees
30 Squats 

Begin rowing, at every 2 minute mark, dismount and work for 1 minute until all reps are complete.

 

Monday

Strength

Resting 60 seconds between sets: 
Bench press 2-2-2-2-2-2-2-2-2-2

 

Enjoy!

Thursday

Strength:  5 x 5 Good Mornings...heavy, increasing weight

WOD:

    4 rds:

        5 DL (heavy as possible)

        10 Bar facing burpees

        5 Pull ups

        10 Ball Slams (50/30)

 

Enjoy!

Pearl Harbor Day...A day that will live in infamy...

Let's get japanese:

 

    Tabata!!!!!!

Sotts Press

Knees to Elbow

Overhead Squats

Upright Row w/ KB (1.5/1.0)

Tuesday

Strength - Meathead Squats...

        Increasing weight, sets of 20, 15, 12, 8, 5, 3, 1 then,

WOD:

    For completion (no time component):

        3 x 10 weighted lunges....alternate with,

        3 x 10 weighted step ups then,

    Row 1000m

 

Enjoy!