Saturday


Strength

Press

8 Sets of 3 @65% every 30 seconds.  Followed by Slam Ball toss over the pullup bar – 4 sets of 15.

WOD

Team Prowler WOD

Friday


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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


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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.

Monday


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Scenes from Friday Nights Muscle Up clinic

Looking for the WOD. Its on the right of the screen or you can follow this link.

Link to the WOD

Check out the new Logsitall App!

Friday


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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


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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

Wednesday


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Strength
Take 20 mins. To find today’s 1rm Front Squat

WOD

500 M Row
10-9-8-7-6-5-4-3-2-1
Ring Dips
Front Squats 135/95
then
500 M Row

Tuesday


photo

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