CrossFit St. Charles

Friday

CFT, baseline, Cindy. If done, then how about:

5 Kamikazes (burpee, MBC, wallball)
10 TGU (5 per arm)
15 Dip
20 Slam ball
25 KB Swing
Broad jump across parking lot and back
25 KB Swing
20 Slam ball
15 Dip
10 TGU
5 Kamikazes

Thursday

If you've not completed all the test wods...work in them today
Otherwise,
After thoroughly warming up

Run 1 mile for time. ( this is one for the books)

Rest

Then:
Take 20 mins to find your 1 rep max snatch

Wednesday

Crossfit total- if you haven't
Or
Baseline wod if you haven't
Or
Cindy
AMRAP 20 mins
5 pull ups
10 push ups
15 squats

CrossFit Kids-Forging The Future of Fitness

Working OHS's

Tuesday night is our 3-6 year old class, check out what they will be working on tonight!

SKILL: Thrusters

WOD: Back by popular demand,,,,,,,

Fishing For Fitness ( Catch a fish and complete the movement written on the fish)

Tuesday

If not done yet....CFT,
if you have....

Baseline WOD
As fast as possible
500m row
40 squats
30 sit ups
20 push ups
10 pull ups

Monday

Crossfit total
Back squat 1rm
Press 1rm
Dead lift 1rm

Saturday

Fight Gone Bad - A Crossfit classic! 

Friday

15 min AMRAP
15 hammer strikes
12 supine ring rows
9 tire flips

The real Thursday

Skill/strength
8 rds, increasing weight:
Power Clean
Hang Power Clean
Full clean and jerk from floor

WOD
21-15-9

Jumping Squats
KB push ups (alternating hands on KB)

Run 400m backwards

Thursday

Skill
Muscle up progressions

WOD
Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps