Pendlay Rows
Use 30% of your deadlift 1RM
6 sets of 4 – every 35 seconds.
Followed by 50 bar only good mornings
WOD
21, 15, 9
box jumps 30″/24″
Kettlebell swings 70/53
Complete the wod and then Finish with 25 burpees !
Pendlay Rows
Use 30% of your deadlift 1RM
6 sets of 4 – every 35 seconds.
Followed by 50 bar only good mornings
WOD
21, 15, 9
box jumps 30″/24″
Kettlebell swings 70/53
Complete the wod and then Finish with 25 burpees !
Strength/Skill
For Quality of Movement
3 Rounds
Rope Climbs 2-3 ascents
Strict Toes to Bar
Turkish Get up 3x Each arm
WOD
5 Rounds
:60 Row for Calories
:30 Rest
:30 Max Rep HSPU
:60 Rest
Scale to banded or box HSPU
Score is Calories Rowed/Total HSPU
STRENGTH
Push Press
5-5-3-3-1 (set a new 1RM, or determine your new 1RM if unknown)
WOD
5 Rounds
3 minutes of work. One minute of rest. Pick up
where you left off. Score is total rounds.
3 Ground to Overhead (115/75)
6 Dips
10 OHWL (45/25)
Scale to GTO (95/65) (75/55)
Scale OHWL to )35/15) (25/10)
Competition Day.
Today’s WOD is for fastest time and Max Effort. Athletes will be judged for rep quality. Standards
will be reviewed before competition begins. The best scores for Male and female will be posted for Rx’d and Scaled. Best times in each division win a fabulous Crossfit St. Charles T-shirt!
Each athlete will have 4 minutes to complete a 400m Run. At the end of the 4 minutes All athletes will begin WOD #2. Each athlete will have 8 minutes to complete WOD #2.
At the end of the first 8 minutes, all athletes will begin WOD #3. There is an 8 minute time cap for completion. Score will be best times or reps completed in the 8 minute time caps.
WOD #1
Run 400m
WOD #2
21-15-9
Wallball (20/14)Scaled (20/12)
pull-ups
Scaled
Wallball (20/12)
pull-ups
WOD #3
15-12-9
hang power snatches (95/65)
Toes To Bar
Scaled
HPS (75/55)
Supine Knees to Elbows. (Knees must touch the TOP of the elbows)
STRENGTH
BACK SQUAT
Warm up at light and moderate loads then:
3 reps at each load of 80%, 82%, 84%
2 reps at each lad of 86%, 88%, 90%
WOD
50-30-10
Air squats
Swings (55/35)
Double unders
We’ll be outside and inside today so dress in layers!
Outside (not for time)
Partner up and choose a tire.
16 – Back and forth tire flips
Then
Walking backwards – drag the anchor chain across the lot and back.
Repeat this couplet 4 times
Inside (for time)
15 Minute Amrap
5 Jump up Sumo Deadlifts (205/135)
10 Situps
15 Ring Rows
STRENGTH
Press
WOD
10 strict pull- ups
10 slam balls (40/30)
8 strict pull- ups
15 slam balls (40/30)
6 strict pull- ups
20 slam balls (40/30)
4 strict pull- ups
25 slam balls (40/30)
2 strict pull- ups
30 slam balls (40/30)
STRENGTH
RDL
(Use Deadlift 1RM to determine bar load)
3 sets of 4 reps @ 35%
3 sets of 4 reps @ 40%
Max rest between sets is 90 seconds.
WOD
3 rounds
400m Run
21 KBS (70/55)
12 Deadlift (275/185)
3 rounds
400m Run
21 KBS (55/35)
12 Deadlift (225/135)
3 rounds
400m Run
21 KBS (55/35)
12 Deadlift (185/1115)
WOD
WEIGHTED PULL-UPS
6 reps every 90s for 6 rounds
weighted pull-ups @ 10% of body weight
Scaled
Lightest assist as possible.
WOD
Burpee & Push Press ladder
Burpees: 10-9-8-7-6-5-4-3-2-1
Push Press: 1-2-3-4-5-6-7-8-9-10
Advanced: 135/95
Intermediate: 115/75
Scaled:95/65
Then…..
8 min AMRAP
10 Hand Release push-ups
15 Box Jumps (24/20)
SKILL
8 Rounds of the following Barbell Complex
ADVANCED
1 clean (floor)
1 hang clean (above knee)
1 high hang clean (mid thigh)
2 jerks (any style)
INTERMEDIATE
1 power clean
1 front squat
1 hang power clean
1 front squat
1 push jerk
Increasing weight with each round. Strive to make every rep a thing of beauty. 15 minute time cap.
WOD
ADVANCED
3 rounds
100m run
10 cleans (155/115)
30 double unders
INTERMEDIATE
3 rounds
100m run
15 cleans (135/95)
20 double unders
Scaled
100m run
10 cleans (115/75)
90 Singles