Tuesday
ben
February 8, 2016
Strength Turkish Get up 12 reps left arm 12 reps right arm Then 6-4-2 Test For max reps: 6 minute: Max Effort Calorie Row
Here is what we found…
Strength Turkish Get up 12 reps left arm 12 reps right arm Then 6-4-2 Test For max reps: 6 minute: Max Effort Calorie Row
Strength Every 2 minutes for 3 sets: 2 Strict Press + 2 Push Press “On The Grind” 4 rounds for time: 25 Wallball, 20/14
What Do You Want? Often we ask ourselves or are asked this powerful question. Its a fairly easy question to answer when people walk into
Congratulation to our February Athlete of the Month, Ryan Barr! 1. How long have you been with CrossFit St. Charles? I started last August. I
Max Thruster: Build to a 2 rep max in 15 minutes CrossFit Games Open WOD 11.3 Complete as many reps possible in 5 minutes:
“Build-Up” 8 rounds for time: 5 Toes to Bar (Strict) 5 Ring Dips (Strict) Row 200m Post times to Train Heroic Box News Get a
“The Dark Side” 21-18-15-12-9 reps for time: Power Snatch, 75/55 Chest to Bar Pull up Post times to Train Heroic Box News Get
Heavy Hitter 15-12-9 reps for time: Power Clean, 115/75 Push Press, 115/75 Rest 2 minutes 12-9-6 reps for time: Power Clean, 135/95 Push Press,
Today is Bring a Friend Day! All day long, all classes! “Rumble & Sway 2.0” (Teams of 2)Â Complete as many rounds and reps possible
Heavy Day A. 6 sets x Snatch Complex: 1 Hang Squat Snatch + 1 Squat Snatch B. Snatch Pull, 3×2 Sprint For time: Row 1000m
