CrossFit St. Charles

Strength
3x max effort ring L sits (sub static ring holds)

WOD
25 Burpees
then:
3 rounds of
15 dips
50 Double unders
then
25 Burpees

Thursday

STRENGTH

8 x 3 Front Squats (60s starts, heavier than last week)

5 x 5 weighted pull-ups (90s starts)

WOD

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Wednesday

STRENGTH

8 x 3 Hang (Power) Snatch (60s starts, heavier than last week)
3x3 snatch pulls
WOD

15-12-9-6

Renegade Rows
Push Press (95/65)
Evil Wheel

It's time to start!

STRENGTH

High Bar Back Squats (HBBS)

5 x 5 (heavier than last week)

WOD

21-15-9

Deadlifts (225/185)
Ring Dips (sub hand release push-ups)

Monday

STRENGTH

5 x 3 hang cleans + 1 Jerk (60s starts)
5x3 clean pulls

WOD

7 rounds for time of:

7 Thrusters (95/65)
7 ring push-ups
7 burpees

Friday

STRENGTH

Press

63% x 3
70% x 3
77% x 3
85% x 3
93% x max reps

WOD

10 MIN AMRAP

bear crawl the length of the room
broad jump back
thrusters 10-1

*score is time or # of thrusters completed

Thanksgiving Schedule

Thursday
5am-If you need a really early workout, Join Paul for his. Note, Paul will be working out not coaching
6am- Paul' class as usual.
Friday
6pm-Jen will heading up the "Shopping Rehab" wod. Get your shop on then come on in and get your WOD on!

Friday

Strength
Alternating EMOM
3 dips
3 Ring Rows
20 mins

WOD
18-15-12-9-6

SDLHP (75/53)
Push press (75/53)
jumping lunges

Thursday

STRENGTH

10 x 1 Power Clean + 1 Hang Squat Cleans + 2 FS + Max Reps unbroken double unders

WOD

4 Min AMRAP of:
5 Burpees
10 split box jumps

rest 60s

4 min AMRAP
5 front squats
10 box jumps

Wednesday

Strength
RDL 5-5-3-3-1-1-1 max set at 85%

WOD
12 min AMRAP

30 weighted situps
15 swings (55/35)
20 toes to bar
15 swings
10 evil wheels
15 swings
20 knees to elbows
15 swings
30 supermans