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Crossfit St. Charles
81 Jason Court, St. Charles MO 63304
Recent Activity
10 Minutes to work up to a heavy Power Snatch EMOM 10 Min 2 Power Snatch +2 OHS @80% WOD 50 Back Squats (95/65) scaled (75/55) 75 Abmat sit ups 25 Front Squats 30 TTB scaled (supine toes to bar)... Continue reading
Posted Oct 8, 2013 at CrossFit St. Charles
STRENGTH Back Squat 3 Reps at 76%, 78%, 80% 2 Reps at 82%, 84% 86% 1 Rep at 88%, 90% Max time between sets is 2 minutes WOD 15-12-9 Over the Box Box Jumps Double Push up Burpees Continue reading
Posted Oct 7, 2013 at CrossFit St. Charles
Pre-hab Bullet Proof Shoulders STRENGTH Push Press 8 Sets of 3 @ 60% 1 RM - 30 seconds between sets Follow last set with 50 slam ball tosses over the pullup bar (40/20). Try to complete in as few sets... Continue reading
Posted Oct 6, 2013 at CrossFit St. Charles
WOD 10 hang power snatch (95/65) 20 lateral hop burpees 30 pull-ups 40 overhead walking lunges (45/25) 50 air squats 40 sit-ups 30 push-ups 20 toes to bar 10 Overhead squats (95/65) Continue reading
Posted Oct 3, 2013 at CrossFit St. Charles
Warm up Coaches Choice plus Bullet proof Shoulders Good mornings STRENGTH 12 minutes to find a 1rm of the barbell complex: Intermediate: 1 power clean 1 hang power clean 2 front squats 2 push jerks Advanced: 1 power clean 1... Continue reading
Posted Oct 2, 2013 at CrossFit St. Charles
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Strength Back Squat 12 Sets of 2 @ 50% 1RM. Every 40 Seconds Follow last set immediately with 1 minute plank hold WOD 3 rounds for time of: 10 Westside Situps (65/30) 15 calories rowing 20 Russian swings (70/55) Continue reading
Posted Oct 1, 2013 at CrossFit St. Charles
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During Warm up take 5 min. and practice double under skills Pre-hab Bullet Proof Shoulders STRENGTH Bench Press Fast Max WOD EMOM 10 5 push press (135/95) Max reps double unders *score is double unders **5 burpee penalty for each... Continue reading
Posted Sep 30, 2013 at CrossFit St. Charles
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STRENGTH Front Squats WOD 30-20-10 Wall Balls (20/14) Kettle Bell SDLHP (95/55) Continue reading
Posted Sep 29, 2013 at CrossFit St. Charles
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Guess what day it is? Hump Day! Heck no, its Prowler Day! Strength Work to a 1RM on the following: Push Press & Push Jerk WOD Prowler Suicides 4 times across the parking lot - Push across parking lot and... Continue reading
Posted Sep 27, 2013 at CrossFit St. Charles
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This body holding me reminds me of my own mortality. Embrace this moment. Remember. we are eternal. all this pain is an illusion." - Tool SKILL Mobilize! For OHS Do All The Things! WOD For time: 400M Medball run (20/14)... Continue reading
Posted Sep 26, 2013 at CrossFit St. Charles
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STRENGTH 4 x 8 Deadlifts @ 70%* *if you completed all your sets from last week add 5-10# this week WOD 9 Hang Power Cleans (185/135) 10 Ball Slams (40/30) 6 Hang Power Cleans 15 Ball Slams 3 Hang Power... Continue reading
Posted Sep 25, 2013 at CrossFit St. Charles
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SKILL 10mins. Double under practice STRENGTH 4 X 8 weighted pull-ups If you do not yet have a dead hang. Have a partner assist you by supporting your crossed ankles. Do not use a band. WOD 3 rounds for time... Continue reading
Posted Sep 24, 2013 at CrossFit St. Charles
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STRENGTH back squats 1 x 20 @ 50% 1 x 10 @ 70% *if you completed all your sets from last week, add 5-10# WOD 2 rounds for time: 400m run 50 walking lunges 500m row 50 air squats *20... Continue reading
Posted Sep 23, 2013 at CrossFit St. Charles
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STRENGTH 4 X 8 presses @ 70%* *If you completed all of your sets unbroken last week add 5# this week WOD 5 rounds for time: 3 shoulder to overhead* (185/135) 6 chest to bar pull-ups 9 dips *bar starts... Continue reading
Posted Sep 22, 2013 at CrossFit St. Charles
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Strength Sumo Deadlift - 50% 1 RM conventional deadlift - 8 Sets of 3 every 30 seconds Follow last set immediately with 50 good mornings - Bar only. Attempt to complete unbroken. WOD Find yourself a partner! 15 minute AMRAP... Continue reading
Posted Sep 20, 2013 at CrossFit St. Charles
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STRENGTH Back Squat 1 x 20 @ 50% 1 x 10 @ 70% *add 5-10# if you completed all your reps last week Spend 10 minutes on Windmil practice WOD EMOM 12 Min. 5 Push ups 12 flutter kicks Then:... Continue reading
Posted Sep 19, 2013 at CrossFit St. Charles
STRENGTH 1 x 20 push press @ 50% 2-5 Rope Climbs 1 x 10 push press @ 70% 2-5 Rope climbs WOD shuttle run 10 lengths (across the lot and back 5 times) 200m row 10 burpees 10 thrusters (95/65)... Continue reading
Posted Sep 18, 2013 at CrossFit St. Charles
STRENGTH 4 x 8 tempo front squats (to find your work weight, take 75% of your 1rm back squat then divide divide that by 2) WOD 21-15-9 Deadlifts (225/155) Ring Dips Continue reading
Posted Sep 17, 2013 at CrossFit St. Charles
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SKILL Clean Progression STRENGTH 3 rounds: 50 double unders 15 burpees 5 power cleans (135/95) 1min. rest between each round Continue reading
Posted Sep 16, 2013 at CrossFit St. Charles
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STRENGTH 4 x 8 Pendlay Rows @ 70% (base % off 40% of deadlift) WOD 3 rounds for time of: 30 wall balls 15 pull-ups Continue reading
Posted Sep 15, 2013 at CrossFit St. Charles
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WOD 50 RKB (2/1.5) 100 DU 1Mile run Row 2K 100 DU 50 RKB Continue reading
Posted Sep 12, 2013 at CrossFit St. Charles
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SKILL TURKISH GET-UPS WOD 70 double unders 60 swings (55/35) 50 air squats 40 med-ball sit-ups 30 wall balls (20/14) 20 Dips 10 Power snatches (75/45) Continue reading
Posted Sep 11, 2013 at CrossFit St. Charles
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STRENGTH 3 x 8 Deadlifts @ 70% WOD 15-12-9 Squat cleans (155/115) Pull-ups Continue reading
Posted Sep 10, 2013 at CrossFit St. Charles
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Warm up Coaches choice Bullet Proof Shoulders STRENGTH 3 x 8 Presses @ 70%After each set do a max set of strict pull ups. WOD 7 min AMRAP 3 burpees 6 thrusters (95/65) Rest 120s 5 min AMRAP 5 push... Continue reading
Posted Sep 9, 2013 at CrossFit St. Charles
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STRENGTH Back Squat 1 x 20 @ 50% 1 x 10 @ 70% WOD 3 rounds 10 front squats (155/115) 50 double unders Continue reading
Posted Sep 8, 2013 at CrossFit St. Charles