CrossFit St. Charles

Friday

Strength
Front Squat

WOD
Amrap 8 mins
10 Wallball shots (20/14)
10 Med Ball Cleans (20/14) 

Thursday

assisted pull ups

Strength
Warm up to a heavy set of 3 Deadlifts 

WOD
3 Deadlifts
3 Pull ups
3 Calories rowed
6 Deadlifts
6 Pull ups
6 Calories Rowed
9,9,9
12,12,12 

Enjoy! 

Wednesday

Warm up
Baseline WOD

WOD
10 Rounds
5 dumbbell manmakers
100m sprint with walk back

Enjoy! 

Tuesday

TGU fun

Outdoor Partner WOD 

Monday

Whew! What a ride we've been on during the past 5 weeks. The open competition is has come to a close and we've seen some great things at Crossfit St. Charles. Congratulations to all those that did the open wods. They were not fun to be sure. I imagine you've all learned things about yourself and may have even surprised yourself with uncharted ability!

As the dust settles and the points are tallied lets give a big shout to Ingrid Hurley. She currently sits in the 9th posisiton of the Masters division. Ingrid turned in a #4 place on the 3rd. wod and an awesome #3 place on the 5th wod proving she deserves to be in the top 10 of the world!
I will admit, wod#4 was my favorite for Ingrid. Watching her hit the first set of double unders, and then her first of 3 muscle ups. I knew. Games bound. 

We've got a lot of great athletes in the Greater St. Louis area. Check out the region leader board for Men and Women (ours is the North Central Region) and congratulate those folks you know or simply recognize. Top 60 continue on to compete in te regionals competition!

Strength
Back Squat

WOD
TABATA
Ball Slams (40/30)
Pull Ups
American Kettlebell swings (1.5/1pood)
Dips 

Enjoy! 

Saturday

Saturday WOD
 
Strengh
Bench Press 
 
WOD - 4 Rounds
 
10 walking good mornings
10 Westside situps
25 Bradford Press
 
Barbell weight for entire workout is 65 men / 30 Women

Saturday

Saturday WOD
 
Strengh
Bench Press 
 
WOD - 4 Rounds
 
10 walking good mornings
10 Westside situps
25 Bradford Press
 
Barbell weight for entire workout is 65 men / 30 Women

Thursday

Skill/Strength: Thrusters - Find a 1RM then:

 

WOD:

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups 
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups 
100 pound Thruster, 9 reps 
9 Chest to bar Pull-ups 
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups 
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups 
100 pound Thruster, 18 reps 
18 Chest to bar Pull-ups 
100 pound Thruster, 21 reps 
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

Enjoy...

 

Wedesday

Joe D.

Back Squat
3x3

WOD
Amrap 15mins
7 Back squats (135/95)
7 Burpees

Enjoy! 

 

 

Tuesday

Crossfit Course Pics from around the world

Check out the pic from Crossfit HQ. I love looking at the mainsite shots. Click on the photo to enlarge and you will see a few interesting tidbits. 

1. First photo...Army...1st redshirt on the right. Chuck Carswell... Crossfit Crush

2. Second pic from the bottom. Try to find our own Jamie W. peeking out from behind Audrey who is sporting some serious abwork. Tammi is hiding in there too!

If you haven't been on the games site check out this video.  
These guys are amazing and the slo-mo is awesome. (Is it me or is Neal using a regular grip?) Jason is awesome and Neal is one class act. 

WOD
Three -Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters


Any other crossfit crushes out there? I've had a few that go back a few years.  

 

Enjoy!