Warm Up

15 Minutes of Dodgeball – 5 slam balls (40/20) to come back in!

WOD – Find a Partner

Partner A – Row 1000m – Count your strokes!

Partner A & B – Wallball (20/14) equal to strokes rowed above.

Partner B – Row 1000m – Count your strokes!

Partner A & B – Slam ball (40/20) equal to strokes rowed

Partner A – Row 500 – Count your strokes!

Partner A & B – Pushups equal to strokes rowed

Partner B – Row 500 – Count your stokes!

Partner A & B – Pullups equal to strokes rowed.

Pull BIG and let it spin.  Partners may partition the work as needed.










Well my friends….it is on!


MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

Please be aware…this is actually a “ground to overhead” wod. Clean and anyway overhead counts!


For anyone interested in doing Open WOD 14.1. It will be programed for all classes on Friday. Please notify us in advance if you NEED to be video’d. We will also offer the WOD on Saturday morning time TBA.

After Properly warming up take 10 mins to work on Split Jerk technique

Take 10-15 mins to work on Rope climb skill
1:00 Double Unders
2:00 wall ball shots
3:00 row (for calories)
2:00 wall ball shots
1:00 double unders

Score is total reps/calories for each movement



Emom 8 mins
A. Pendlay Rows @40% of 1RM dead lift. 5 reps on the odd minute
B. 30 seconds of Hollow body Flutter kicks on the even minute.

height- 1-2

12 minute AMRAP
3 Power Snatch (135/85)
5 Overhead Squats
35 Double unders



A Reminder: Don’t view yourself as just a member, view yourself as an athlete.
-Ben Stroud

I often find it a blessing to myself to have an understanding as to what CrossFit as a training methodology can do for an individual. Fitness finally has a definition thanks to CrossFit, that definition is “work capacity across broad time and modal domains”.  The beautiful aspect of this definition is that it can be viewed as quantifiable data. We can measure and track where our fitness goes. The reason we perform “constantly varied functional movements at high intensity” is because it has been shown to be the best way at increasing your work capacity across a broad spectrum of time and different domains of movement.

However, It seems there is a sticking point to increasing ones fitness level. A plateau that no matter how much variance is in the program you follow, fitness makes minimal gains. Now this program works, you observe games athletes such as Rich Froning and Camille Leblanc-Bazinet. It was assumed they may not make it back to the games. Other unknown athletes with more skill and genetic potential will emerge and take their places. Well Rich won his third title last year and Camille has been a consistent contender at the games. Where are all these highly skilled athletes that were supposed to blow them out of the water? Why are they still competing at the highest level? Answer is they are continuously improving their work capacity across broad time and modal domains. With this mysterious variable: a mindset to get better everyday. These high level performers with bodies like Greek Gods view themselves as athletes, not just members of their CrossFit gyms. An athlete has the mentality that they can always get better and will always push themselves to their peak potential. Constantly experimenting with new movements and methods of training to keep them improving. Not sticking to banded pull ups for so long because they worked so well in the beginning.

You may understand you will never make to the games and you may not have any desire to do so. This means absolutely nothing though. As a crossfitter you are an athlete, that trains in the sport of CrossFit. It’s as simple as that, even if you don’t compete at local competitions, you’re and athlete nonetheless.

My observation is athletes get stuck in their fitness level. They train CrossFit but their mentality isn’t to constantly better themselves everyday. It’s just to come into the gym and get a workout in. Which honestly is fine. I won’t knock anyone who simply enjoys working out with a group of friends. Just understand that your coach’s ultimate goal is to increase your quality of life, through increasing your fitness. That is the ultimate advantage to being apart of a CrossFit affiliate. You are bestowed with the knowledge and tools to sculpt yourself into an individual whose physically prepared for any physical obstacle life may throw at you. This is the foundation on Crossfit’s training methodology. If you feel you have made no real increase in how prepared you are for the demanding physical aspects of life, there is something missing. A missing link which is intensity. Not just getting a sweat going, but laying everything you have into that one hour you’re in the gym. Crossfit workouts never get easier, they get consistently more painful the higher your fitness rises and if you start to feel all your workouts are getting easier for you to accomplish, you are not being as intense as you could be. You have to view yourself as an athlete to achieve this level of intensity and dedication to increasing your fitness if you want the drastic body change, increased strength, cardiovascular endurance, stamina, speed, agility, balance, coordination, flexibility, power and accuracy. Your gym will provide you with the pathway to achieve these goals. It becomes your challenge to not simply stroll down this pathway while stopping too enjoy a diet coke and then continue, but to stare that pathway down and conquer it. With no questions, no doubts. Only to know today, you’re sprinting as far as you can down that path until it’s time to rest and recover…then continue your journey tomorrow.

Strict and Kipping pull ups

A. Bench Press 3 Reps @ 80% on the Odd minute
B. Strict Pull ups (partner assisted) 4 reps on the Even Minute
Do 1 rep every 15 seconds pausing briefly at the top of each rep

5 Rounds
30 seconds rest between each round
5 Pull ups
10 GHD sit ups (Scaled: Abmat Sit ups)
15 Squats


EMOM 10 minutes
Movement A: Back Squat @ 80%, 3 reps on the Odd minute
Movement B: Push Up 6 reps with a 10 second pause at the top on the even minute
The focus on the Push up is to maintain a solid position at the top and bottom. The moment the midline breaks
the athlete

must stop and regroup.

Five rounds for time of:
275/185 pound Deadlift, 5 reps
10 Burpees




Front Squat
5 sets of 3 at 70%

5 Minute AMRAP
5 Power Cleans (155/95)
10 Burpees

Rest 1 minute

5 min Amrap
10 Wallball Shots (20/14)
5 Toes to Bar

Throwback Thursday

The Crossfit Open starts next week. The first WOD , 14.1,  will be done at our gym on Friday and also TBA on the weekend. This kicks off the road to the Crossfit Games!
The Open has had special meaning for us at Crossfit St. Charles. It is where Ingrid Hurley has for the past two years qualified for a spot at the Games. Its kind of a big deal. Only 20 women in the world in Ingrid’s age group earned a spot on the big stage. Do you wonder why you should participate? Maybe you have no aspirations of  competing in the games or at all. What is the benefit for the “regular” athlete to cough up $20 bucks and commit?
I’ve got some answers for you, a lot of answers.  In no particular order, find the one that speaks to you…

-Commitment to excellence/improvement. When you register for the open you will have committed to doing an unknown workout every Friday or Saturday for the next 5 weeks. You will have committed to giving your absolute best in these workouts. You’ve committed to being judged by your coaches who will ensure that every rep you do meets Crossfit Standards. Making a commitment will make you better. Doing a workout on the whiteboard is one thing but doing a WOD with a purpose is a whole different story. You will find out that you can do way more than you expected. YOU CAN DO THIS AND YOU ARE GOOD ENOUGH!

-Competition- You get to compete in your own box with all your class “team mates” Competition is exciting. Some of us competed in a sport “back in the day” and miss the thrill of the game. For some of us Crossfit is our first sport. Its a way to get your head into what you are doing. Get focused with the task at hand and do some hard work. Competition kicks up the juices and makes you better. You’ve been training for a while now, isn’t it time to play?

-Community- We all know our box mates and some of us have met new friends from other gyms (Ladies night, Mash up) but crossfit has a global community and an exceptional one at that. By participating you become more familiar with who else is out there. You start to learn about the big name athletes and how they are doing in competition. You find your favorites and root for them to excel. Its like watching the olympics without some of the silly costumes! If you’ve never watched the games you’ve got to give them a look. Watching the top men and women do the rope climb WOD last year was so exciting I was exhausted.

Most of all its fun. Watching the standings, seeing where you land. Getting to know the badasses that are from our region. Its just fun! There is nothing to lose by putting yourself on the leaderboard. You’ll never appreciate the experience until you jump right in. What are you waiting for?

WOD 13.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.



Bench Press
on the minute
5 sets of 2 @70%
These are speed sets

30 burpees
Overhead Squats (95/65)
Double Unders
30 Burpees


Pendlay Rows
2 Reps at 70%

3 Rounds
9 Deadlifts (225/155)
15 Wallballs (20/14)
12 Push Ups
400m Run