CrossFit St. Charles

Wednesday

WOD

Row 750m
Then:
10 Burpees
20 Wall Balls
30 Kettlebell Swings (55/35)
40 Squats
50 Double Unders
40 Squats
30 Kettlebells Swings
20 Wall Balls
10 Burpees 
Then
Run 800m

 

Tuesday

Strength
10 x 3 DB Press

Wod
10 rds for time
3 Manmakers (35/20)
10 Med ball sit ups (20/14)

Monday

Strength
7 x 3 DB Squats...alternate with
Single legged deadlifts
same weight...3 per leg

Wod
21-15-9
Box Jumps
DB Floor Press
KTE

Box - 24/20, weight with DB or Kb's

Saturday

Partner up for this WOD and share the suck!

3 Rounds for time

Chain / Sled / Prowler / Tire drag.  Partner "A" drags sled across parking lot, sprints back.  Partner "B" sprints across lot to retrieve sled and drags it back.

300 Scissor Kicks.  Lay on your back - Hands under rear, legs extended.  Kick your legs up and down like your swimming.  One person works at a time. 

80 Assisted Pullups.  Use an assistance band roughly equal to 1/2 body weight. One person works at a time.

 

Beware!

...or squat cleans and snatches of any type!

Remember, party with Ingrid tonight!

OLY Thursday

Strength/skill
Clean and Jerk 7x2

Franibeth
21-15-9
Power Cleans (95/65)
Pull ups

Join us tomorrow night to help congratulate Ingrid on her placing 5th at the Crossfit games. Start your evening at 5 or 6pm with a workout then stay for food and festivities. This is a typical CFStC event. BYO...B, M (meat) and a small dish to share.

Wednesday

Run 400m backwards

3 rds:
10 HPC (115/75)
10 Push ups
10 Thrusters (115/75)

50 DU (sub 5:1 regular skips)

Tuesday

Strength
Strict Press 7 x 3....alternate with
Bent over Row 7 x 5.

WOD
Broad jump 40' (20 out and back)
Do 5 squats for EVERY jump

Then:
7 min AMRAP
3 Evil Wheels
5 Bar-facing burpees

Broad jump 40' (20 out and back)
Do 5 squats for EVERY jump

Monday

OHS 1, 1, 1, 1, 1
FS 1, 1, 1, 1, 1
BS 1, 1, 1, 1, 1

Warm up thoroughly, MWOD, then work your way through squats increasing weight with each rep....choose carefully as this is 14 weight increases. Failure at final rep of each movement is acceptable.

Crossfit Games Saturday!

Join us today for a Crossfit Games inspired Saturday.

Event #1

Prowler Push  - For time.

Prowler Push across the parking lot, around the fire hydrant and back.  (90/50)

Event #2 - 2 minute AMRAP

Atlas stone "over the shoulder".  In two minutes complete as many atlas stone lifts as possible.  You'll lift the stone to shoulder height and drop it over your shoulder, then turn around and repeat.

Event# 3 - AC/DC WOD - AMRAP

When the song changes advance to the next movement - Keep count of cumulative reps.

For Those About to Rock - Turkish get ups (45/25)

Shoot to Thrill - Ground to overhead (135/75)

Put The Finger on You - Situps

Shake a Leg - Burpees