Competition Sundays

Say your prayers, eat your vitamins and come to Crossfit St. Charles!

SUNDAY APRIL 17, 2011 @ 12:00

Stop by this Sunday and work on those "24 Inch Pythons" just like the Hulkster!  We'll have a WOD ready to go, or use the time to work your weakness.   See you Sunday at Noon! 

Sunday March 13, 2011 @ 9:00

 
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See you Sunday at 9! 

Sunday - Sunday - Sunday!

WOD-O-RAMA This Sunday February 27, 2011 at 9:00 at Crossfit St. Charles! (You have to say it with your monster truck announcer guy voice...see below).  I'm going to hold off on posting a WOD, because I'd really like to do something outside!  Keep your fingers crossed that we get some warm weather.   Rain or shine we'll have some fun at CFSTC on Sunday at 9.

 

Switching Things up a little!

Sunday February 13, 2011 @ 9:00 am.

No, we aren't going to be using a Gazelle this Sunday at CFSTC.  I'll get to that in a minute.  First, Sunday at 9:00 we'll have a competition Sunday / Open Gym.  Due to the Affliate Competition on Saturday, we'll be doing an open gym this Sunday.   So if you have a WOD you've missed that you really want to try or just want to throw some weight around stop by on Sunday at 9:00. 

Now, for the Gazelle..  Don't be ashamed to admit it.   We all know we've bought some silly piece of workout equipment,  that is now functioning as some sort of laundry drying device, work bench, door stop, or just a dust collector.  So fess up.. Post to comments! 

Sunday January 16th 2011 @ 1:00 pm. It's ON!

 
Hero - (noun) Hir-o  A. A mythological or legendary figure often of Divine descent endowed with great strength or ability.  B. An illustrious warrior.  C. A man or woman (heroine) admired for his achievements and noble qualities.

                                     

Wounded Warrior Project

When was the last time you did a Crossfit Hero WOD?  Unless it has been sometime in the last 24 hours you better plan on being at Crossfit St. Charles on Sunday at 1 pm.

WOD "Paul"

5 Rounds for time

50 Double Unders

35 Knees to Elbows

185 lbs. Overhead walk - 20 yards

Mentality

Competition Sunday November 29, 2010 at 1:00 pm.

Sometimes you just gotta go for it without forethought or compromise, the best mechanics possible, all the while channeling your inner 'Pre'.

 

Sunday's WOD:  Linda aka Three Bars of Death

10!

1 1/2 BW Deadlift

BW Bench press

3/4 BW clean

Get your game face on and see you Sunday at 1 at CFSTC.

Competition Sunday - Heart of America Challenge WOD #2

November 21, 2010. @ 1:oo p.m.

The Second WOD from the Crossfit Heart of America Challenge.

2 Rounds of Fight Gone Bad

-There will be one added movement making it a total of 6.  HSPU for Rx'd and KB Swing for scaled.

-6 movements, 1 minute rest between rounds. 2 rounds.

-Rx'd loads are #25/#16 Wall Ball, #95/#65 barbell, 24' box

-Scaled loads are #16/#10 Wall Ball, #75/#55 barbell, 20' box, 1.5/1 pood KB

See you at CFSTC Sunday at 1:00!

 

 

You have over 600 muscles, you may just have to use them all.

Sunday October 17th 2010 1:00 pm

 
No pec deck, innie-outie machine or smith rack required.  Just rowing and running.  We'll be trying out another Hero WOD, this time it'll be Jerry. 

1 mile run - 2000 meter row - 1 mile run

So come on out to CFSTC and get your WOD on!

Competition Sunday - Give 100% or Take a lap!

Sunday October 3, 2010 @ 1:00 pm.

Hero WOD "Coe"

Ten Rounds for time - 10 Thrusters (95/65), 10 ring pushups.

Be ready to give this WOD all you've got and leave it all on the floor or you'll be "taking a lap"!

  

Competition Sunday is back!

Here's the plan for September:

September 5, 2010 @ 9:00 am.  WOD - "The Ramstein"

Row 500M, 25 pullups, 20 KB swings, 15 Overhead Squats (65/45), 10 Burpees, Run 400M, 10 Burpees, 15 Overhead Squats, 20 KB swings, 25 Pullups, Row 500M

September 19, 2010 @ 9:00 am.  Hero WOD - "Coe"

Ten Rounds for time - 10 Thrusters (95/65), 10 ring pushups.

The competition Sunday committee is open to suggestions on future comp Sunday WOD's and start time.  Please post your suggestions to comments.