CrossFit St. Charles

Friday

Burgener Warm up and skill transfer movements

WOD
3 mins of work 1 min. rest. 3 rounds
1 Power Snatch
3 OHS
5 Snatch grip push press

Thursday

WOD
In 20 mins do as many rounds of,
300m Row
200m Run
10 Double unders
Increase double unders by 10 reps with each round

 

Enjoy!

Wednesday

WOD

Squat A Ton and Run Backwards
3 Rounds
Front Squat
Run 400m Backward

Enjoy!

 

Brad

 

Tuesday

Strength

Bradford Press

5x5

WOD

21 Back Squats (95/65)

Then

7 Rounds

7 Dips

7 SDHP

Then

21 Push Press

 

Monday

For all those who came out or sent their support to Ingrid's Fundraiser

THANK YOU!

The weather was beautiful, the wods were brutal and day was a blast. It is never a surprise to me to experience what an amazing community we have but it is always joy.

Look for pics tomorrow. 

WOD #1

4 min. Tabata Row

 WOD
"Killer B's"
Bear Crawl 100ft
Broad Jump 100ft

At the point of every 10 Broad jumps drop and do 5 burpees.

Enjoy!

So it was Mother's Day and I did a motherly thing that I don't always get to do...cook a meal for my family. (Which I thourougly enjoy doing)

I had Tilapia, tomatoes/lime and avocadoes, sounds like Fish tacos and avocado salsa to me!

I sprinkled the tilapia with lime juice and let it sit.  I diced the tomato and avocado then added a little chopped onion, lime juice and cilantro.

I then heated up the oil of my choice to medium high, patted the fish dry and sprinkled with a little taco seasoning and cajun seasoning. I sprinkled the hot oil with the same seasonings and then added the fish. I let that cook for about 4 minutes. Sprinkled the uncooked side with the same seasons, turned and cooked until it was done, about another 3 minutes. The fish was a lovely golden color.

I served the fish on a bed of lettuce (thats what I had but I prefer cabbage) My family wrapped theirs in a warmed tortilla. Topped it all off with the avocado salsa. It was delish! Took all of about 20 mins. My family swooned! That was a great Mother's Day gift to me! (Of course my new Maui Jim's don't suck!) 

Friday

Remember, Tomorrow is our Fundraising Event to Get Ingrid to the Games!

Check out the link. All Wods will be scaled to suit all athletes levels.

Come join us for wods, food and prizes!

 

Special

 

Thursday

"J.J."

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Respect!

 

Wednesday

****This Saturdays 9am Class will be replaced by our "Get Ingrid to the Games" Fundraiser. Join us for 2 WODs, Raffles, Prizes and Fun! For more info click here****

Martha!

 

WOD

7 Rounds

100m Sandbad run

1 Rope Climb

3 Power Snatch (115/75)

5 Ball Slams (40/30)

Enjoy!

 

Tuesday

WOD
100m Farmers carry (75/50)

200m Run

100m OH Carry (75/50)

400m Run

100m Lunge

800m Run

Enjoy!

Monday

WOD

Row 750m

10!

Front Squats (115/75)

Dips

Do NOT sacrifice proper dip technique for time!

Enjoy!