CrossFit St. Charles

Thursday

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Since we've already snatched on Tuesday, we will push the Crossfit Games Open WOD to the weekend. Look for day and time update here. This is a great time to work on those snatch skills during your warm up. Use a light bar or PVC. 

Matt's 90 Day Challenge

Enjoy!

Wednesday

Strength
Back Squat
3,3,3,3,3 

"Gubinski"
21-15-9
Box Jumps (24/20)
Ring Rows (feet on a box that is level with the rings)
90' of Broad Jumps at the end of each round  (90' is endline to endline x3)

Two Great Blog Posts that are worth your time....

Someone you know, 
Matt's 90 Day challenge 

Someone you may not know but take my work for it, the authors a very special people. 

Mental Toughness 

 

Atlas Stone Workshop

 

WOD
3 Rounds
3 Snatch Complexes (135/95) 
12 C2B Pullups

1 Snatch Complex = (1 Power Snatch + 1 Squat Snatch + 1 OH Squat)

• Each Snatch Complex is actually 3 reps; therefore there are 9 total barbell reps per round.

Be sure to check out Matt's 90 day Challenge

Enjoy!

Monday

 

 Strength
RDL
5x3

WOD
60 Seconds Kettlebell Swings
rest 60s
60s KB swings
rest 50s
60s KB swings
rest 40s
60s KB swings
rest 30s

Continue until rest time is zero.

For every minute that less than 20 swings are achieved, there is a 200m run penalty at the end of the wod. 

Enjoy!

Saturday

Back Squat 5-5-5-5-5  Sets across at 70% 1RM
 
Immediately after completing each set of squats perform 5 max effort box jumps - Not to be confused with a max height box jump.  Your legs will most likely be fatigued from the squats, set up a box (with additional plates if needed) and challenge yourself to a Max effort box jump.  Go as high as you can safely go.  Rest as needed between sets.
 
WOD 6 Rounds
 
60 seconds Sledge Slams
60 Seconds KB Clean and press (alternate arms)
 
60 seconds rest - decrease rest 10 seconds each round.

Friday

5 rounds:
5 DL's (275/185)
20 Situps
10 swings
40 Double unders

Enjoy!

Thursday

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov]

Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps.
Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

 

Wednesday

 

Check the Crossfit Games site tonight for the first Open Wod!

 

Strength/Skill
Snatch
8x2 

WOD
12 Min AMRAP
5 T2B
10 Burpees
14 Weighted walking lunges (45/25)

Enjoy! 

Tuesday

 

Guest Coach Jeremy Pickett

Tonight at 6pm we will have a guest coach school us on the finer points of Strongman stuff. There will be skills to be learned and a WOD to be had. 

Join in on the fun and dont forget to sign up for class!

 

Monday!

Hell yes, it is Monday!
Time to shake off the weekend and get something done. The sun is shining and the weather is perfect for running! Let's get some!

This week marks the beginning of the Reebok Crossfit Games Open season. During the nest 5 weeks athletes from around the world are going to test their hard work in the Open arena. 

If you haven't registered for the open...Do It...here. You don't have to be a Firebreather to compete, but registering adds a level of ligitimacy  and accountability. 

These WODs are for everyone, and will be programmed for the Advanced/Intermediate classes at Crossfit St. Charles.

While everyone may not be able to do the wods as prescribed this is the time for EVERYONE to dig deep and push themselves. This is the time to compete with yourself. Maybe go a little heavier than you've allowed yourself. Jump on a little higher box. Take fewer breaks. F'ing try to do a double under! Chances are you will be surprised at what you can do. How else will you know? 

HOW ELSE WILL YOU KNOW?!

 

Strength
Press
2-2-2-2-2-2-2

WOD
2 Rounds
Run 400m
15 Thrusters (95/65)
15 Cleans
15 Bar Facing Burpees
15 Wallball Shots (20/14)
15 Double Unders 

Enjoy!