Saturday


Mint Chocolate
For time:
50 Wallballs, 20/14
20 Burpees
200m Run
40 Wallballs, 20/14
20 Burpees
200m Run
30 Wallballs, 20/14
20 Burpees
200m Run
20 Wallballs, 20/14
20 Burpees
200m Run
10 Wallballs, 20/14
20 Burpees
200m Run

*Partners split the wallballs and burpees evenly, but run together

Box News
Festivus Games! Show starts April 22nd! 
Know someone a little older looking to
keep moving? Check out our SilverWise Program

Friday – Level Up Training


Strength
10-8-6-4-2
Bench Press, Build to a heavy double

Conditioning I
“Banzai”
For time:
30 Pull ups
30 Overhead Plate Step Ups, 45/25, 20 inch box
30 Push Ups

Conditioning II
Rowing
5 minutes for Max meters
Rest 3 minutes
4 minutes for Max Meters
Rest 2 minutes
3 minutes for Max Meters
Rest 1 minute
2 minutes for Max Meters

Daily Midline
EMOM x 5
:20 L-Sit Hold

17.Complete-What is Next?


The CrossFit Open is done. For the elite athlete it is the first leg of competitions to reach the Games. It is culmination of a year of focused training with one goal in mind… making it to regionals and then on to the CrossFit Games. These are the individuals who have practiced and become proficient in all movements. They have not worked out in months, they have trained. Their training season is over and their competition season has begun.
But or the other 99% of us, the Open serves as a formal test. It gives us an idea of where we are in this moment. Its a critical time to acknowledge skills or movements that may be weaknesses. Its a perfect time to asses our commitment to improvement and set realistic goals for the coming months. For some of us it may be dialing in nutrition, improving gymnastic or Weightlifting skills or the maddening double unders. Everyone has different goals and we all want to get better. This is the time to reflect about what the Open has done for us as individuals. I encourage all of you to explore what your personal definition of fitness is, and what new standards that definition holds for these next coming months.  Explore opportunities with our coaches, think about taking on the challenge of a personal accessory program or even individual programming.   Now is the time to start moving forward and onward, to a bigger and brighter future. Remember, every experience prepares you for the next experience.  Lets set the plan to reach your  goals. The Open made you uncomfortable, lets stay that way because that is where the magic happens!
I am so proud of my CFStC Fam and how everyone tackled the Open with intention of doing their best in each of the WODs. I am amazed at those who who chose to use the Rx’d WODs as a way to push themselves to the next level. I am proud of those who worked smart and avoided injury. The spirit that permeated the last 5 weeks are the true heart and soul of this gym and is what makes us unique.
We are CrossFit St. Charles!

 

Thursday – Level Up Training


Snatch
Every 3 minutes x 3 sets
2 @ 80%
Every 2 minutes x 5 sets
1 @ 85%
Every 1:30 x 4 sets:
1 @ 80%

Rest 2 minutes between sets.
*Legs will be sore, modify percentages as needed for succesful lifts.

Strength Conditioning
EMOM x 10
4 Stone To Shoulder, Same weight

Conditioning
“Bossauce”
7 rounds for max reps:
:30 Max Effort Kettlebell Swing (R) , 70/55
Rest :30 Seconds
:30 seconds Max Effort Box Jump, 24/20
Rest :30 seconds

Daily Midline
2 rounds:
25 GHD Sit ups
20 Alternating Side Bends (Hold 2 DBs or KBs)

Box News
Know someone a little older looking to
keep moving? Check out our SilverWise Program

Thursday


“Bossauce”
7 rounds for max reps:
:30 Max Effort Kettlebell Swing (R) , 70/55
Rest :30 Seconds
:30 seconds Max Effort Box Jump, 24/20
Rest :30 seconds

Box News
Know someone a little older looking to
keep moving? Check out our SilverWise Program

Wednesday


Strength
Every 3 minutes x 5 sets:
5 Overhead Squats, Climb to 5RM

Accessory
3 rounds:
3 Pause Overhead Squats, 70% of 5RM
10 Single Arm DB Row

Box News
Know someone a little older looking to
keep moving? Check out our SilverWise Program

Tuesday-Level Up Training


Clean & Jerk
Every 3 minutes x 3 sets
2 @ 80%
Every 2 minutes x 5 sets
1 @ 85%
Every 1:30 x 4 sets:
1 @ 80%

Rest 2 minutes between sets.

Strength
Every 2 minutes x 6 sets:
6 Front Squats @ 60%
4 @ 70%
2 @ 80%
5 @ 70%
3 @ 80%
1 @ 90% or above

Compare score to 2/27/17

Conditioning
For time:
400m Run
Then
3 rounds:
250m Row
50 Alternating Walking Lunge Steps, Holding DBs
Then
Run 400m

Daily Midline
21-15-9 reps for time:
Unbroken Toes to Bar

Rest 1 minute between rounds

Box News
Know someone a little older looking to
keep moving? Check out our SilverWise Program

Tuesday


“Kill the Noise”
For time:
400m Run
Then
3 rounds:
250m Row
50 Alternating Walking Lunge Steps
Then
Run 400m

Box News
Know someone a little older looking to
keep moving? Check out our SilverWise Program

Monday


SCREAMING CAUSE THE OPEN IS OVER!
Congratulations to every single athlete that competed in the Open this year. We all experienced and witnessed grit, determination, accomplishment, success, and even failure. All positives. Yup, even failing. We had fun, made new friends, and had some nights that we will never forget. Thank you to all who participated and a special thank you to our Intramural Captains for helping organize these past 5 weeks of fun. Now, lets get back to training! 


“3 to 5”

AMRAP x 3 minutes:
5 Hang Power Clean, 95/65
3 Strict Press. 95/65

Rest 2 minutes:

AMRAP x 5 minutes:
3 Hang Power Clean, 115/80
5 Push Press, 115/80

Box News
ENTER YOUR OPEN SCORES! Link Here

Know someone a little older looking to
keep moving? Check out our SilverWise Program!