Tuesday
ben
March 14, 2016
Strength Front Squat, 2-2-2-1-1-1-1 @80,85,85,90,90,90,95% Rest no more than 2 minutes between each set Then Midline Conditioning 6 rounds Tabata (:20 work/ :10 rest) L-sit
Here is what we found…
Strength Front Squat, 2-2-2-1-1-1-1 @80,85,85,90,90,90,95% Rest no more than 2 minutes between each set Then Midline Conditioning 6 rounds Tabata (:20 work/ :10 rest) L-sit
Ninja Day Accumulate the following in as few sets as possible: 2 minutes: Bottom Ring Dip Hold 2 minutes: Chin Up Hold (Reverse grip)
CrossFit Games Open WOD 16.3 Complete as many rounds and reps possible in 7 minutes: 10 Power Snatch, 75/55 3 Bar Muscle Up Post times
Open work out 16.3 gets announced tonight! Tune into the Games website @ 7:00pm to see the live announcement! Escaping Felons 3 rounds for
16.2 is done! And I think we all have a new enemy in T2B. Make friends with your enemys though! I loved these two Open
Strength Back Squat, 3-2-2-1-1-1 @70,75,80,85,85,85% Conditioning 8 rounds Tabata (20 sec work/ 10 sec rest) alternating through: Deadlift, 40% 1RM Double Under Box News
Congratulations to our March Athlete of the Month, Loni Ukman! 1. How long have you been with CrossFit St. Charles? Since Oct 2013 2. Favorite
CrossFit Games Open WOD 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135
16.2 will be released at 7pm tonight! Tune in to games.crossfit.com to watch a live performance of the workout. Strength Front Squat, 3-2-2-1-1-1 @70,75,80,85,85,85% “Garrick”
CrossFit St. Charles Open Intramural Update! The first week is over and the next workout will be announced tomorrow! Here is the current leaderboard: 1st
