Friday


This weekend marks the Battle For Courage fundraiser!

Crossfit St. Charles has three teams competing.

Rx’d
Ben S.
Jordan U
Sarah F.
Lauren T.

Scaled
Jen L.
Christy B.
Joe D.
Ryan W.

Scaled
Allie W.
Loni S.
Matt C.
Kevin

Many of these athletes have never competed before. Come on out to support our crew! Look to Facebook for updates.

 

 

Thursday


Todays work is about pushing yourself.
Advanced skills are often not taken seriously because its so easy to scale. The truth is advanced skills are attainable with hard work, diligence and most of all desire. Step outside of your regular mental programming and tackle todays MU drills with intention Think of the things that you could not do before you walked in these doors but can do now. PR’s come in all sorts of packages!
Todays WOD has purpose. Ask yourself, how am I going to get through this/manage this/destroy these reps while I am tired. When you get a minute break during a WOD use the time not only to catch your breath but to consider your next step. How are you going to manage your effort and rest? Your goal is to be as efficient as possible.

Friday


Strength
Warm up to a heavy but perfect set of 2 squat cleans.
Emom 12 mins
1st Minute
2 Cleans (hang or from the floor as ability presents)
2nd. Min. 30 s. L-sits

WOD
Run 200m

3 rounds of:

Deadlift (255/155) x 10

Push Up x 10

then:
Run 200m

16-12-8 reps of:

Slam Ball

Box Jump (18/24″)

Then:

Run 200m

Thursday


Strength
Emom 12 mins
1st Minute
2 Snatch(hang or from the floor as ability presents)
2nd. Min. 30 s. lateral planks
WOD
WOD
Amrap 10 mins
5 HSPU
10 Wallballs
½ Sandbag Gasser

Tuesday


Strength
Push Press
5@65%
5@75%

MAX REPS @85%

WOD
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups