CrossFit St. Charles

FRAN!

 

 

"FRAN"

21-15-9
Thrusters (95/65)
Pull ups

Enjoy! 

Tuesday

"Annie"
50-40-30-20-10
Double Unders
Sit Ups 

Monday

"Crossfit Total"
(click the link to read about it)

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep 

Enjoy!

Ready?

 

 

Saturday's WOD will be a hybrid crossfit/Strongman WOD.  So expect to be lifting heavy Atlas Stone, doing pullups, pushing and/or pulling vehicles, farmers walks, single arm overhead presses, and a few other suprises.  Some of the WOD will occur outside so dress accordingly.  Fortunately, we will not be laying in muddy water bench pressing a telephone poll. 
 
Good Video / Article on Atlas stone lifting technique  --->> http://train.elitefts.com/instructional/atlas-stones-to-a-tall-platform/

 

Kids and Weightliftng

Friday

Stength
Front Squat
7x1

WOD
8 min. Amrap
10 Thrusters (75/55)
10 SDHP
Enjoy!

THursday

 

A family that snatches together...

 

"Partner WOD"

Tuesday

Strength
Press 3x3

WOD
5 Rounds
5 Goblet Squats
5 KB snatch Left
5 KB Snatch Right
5 KB Push Press Left
5 KB Push Press Right

Enjoy! 

Monday

It was a great time meeting new folks and working hard!

Strength/Skill

Clean and Jerk 
7x1

Amrap 10 Mins.

6 Squat Cleans (125/75)
8 Pull Ups
24 Double Unders (Level II-unbroken or restart)

Enjoy! 

Watch these videos! Come to Class prepared!

Affiliate Mash up at Crossfit Ice.
8am-11am Come for WODs community and charity.

 
Strength
 
5 Sets of 4
 
Each Set of 4 will be 1 snatch / 1 Overhead Squat / 1 Snatch / 1 Overhead Squat.
 
 
WOD - With a partner
 
Row 1000, 500, 500, 250, 250, 250, 100, 100, 100, 100
 
One partner Rows, the other rests.   Work on your technique.  Your 1000M row stroke shoule be much slower then a full blast 100m stroke, but just as powerful.  For example, try rowing 1000M but never go faster than 20 strokes per minute, but keep the pace under 2:00/500M.  (Control the pace with the power of each stroke).