Wednesday


STRENGTH

EMOM 20 mins

1 hang power snatch + 1 overhead squat (ride down) + 1 hang snatch (full squat)

-add weight each round, keep form perfect

WOD

3 rounds for time:

5 thrusters (115/75)
7 ring push-ups
5 squat cleans (115/75)
7 push press (115/75)

Tuesday


STRENGTH

EMOM 20 mins

1 hang power snatch + 1 overhead squat + 1 hang snatch (full squat)

-add weight each round, keep form perfect

WOD

3 rounds for time:

5 thrusters (115/75)
7 ring push-ups
5 squat cleans (115/75)
7 push press (115/75)

Saturday (Bring a friend day!)


Fight Gone Bad –

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Explained

Let’s Get Some!

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find your best 500m Row time.

WOD

5 minute AMRAP

5 wall balls (20/14)
20 double unders

rest 1 minute

5 Minute AMRAP
5 burpees
20 jump to target

rest 1 minute

3 rounds for time of :
10 wall balls (20/14)
10 burpees

Raise Your Game with Ingrid Hurley



RAISE YOUR GAME COURSE

DETAILS This course of 5 sessions will enable you to learn new skills and strategies while understanding and practicing the mental toughness it takes to compete at a higher level. You will go beyond capacities that you never knew existed while learning how to condition your rest. This course is intense and made to challenge the intermediate to the fire breathers.

Programmed by regional athlete Paul Cegon, taught by 2012-2013 Games athlete Ingrid
Hurley.
Contact www.crossfitstcharles.com for prices and space availability. Next course starts Jan 8, 2014. Sign up now for your spot. Class size is limited to 6!!!
Click Here to Enroll

Saturday


It’s bring a friend day.

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If you see an unfamiliar face, introduce yourself or you’ll have to do Burpees!

WOD

Led Zeppelin WOD” – Partner version. Perform the listed movement for the length of the song. When the song is over, go to the next movement. Partners can partition the WOD in any fashion, however only 1 partner can work at a time.

 

Stairway to Heaven – Calorie Row

Living Loving Maid – Situps

Whole Lotta Love – Clean and Jerk (135/75) – sub wallballs for our guests.

Communication Breakdown – Burpees

 

Score = Calories Rowed plus reps.