Tuesday – 120911

 

CrossFit WarmUp

3 x 8

Skill

Kipping – Pullups/Muscle-Ups

Advanced – Weighted Pullups/Muscle-Ups

WOD

“Helen”

3 rounds for time:

400m run

21 KB swings (53/35)

12 pullups

Monday – 120910

Virtuosity: performing the common uncommonly well.”

CrossFit Warm-Up

3 x 8

Strength

Back squat

5 @ 55%, 5 @ 65%, 5+ @ 75%

Beginner/Intermediate: 3 x 5 @ 55%

WOD

12-minute AMRAP

100′ bear crawl

30 Double Unders (sub 60 single unders)

Saturday – 120908

CrossFit Warm-Up

3 x 8

WOD

“The Chief”

5 Rounds

3-Minute AMRAP

3 x Power Clean (135/95)

6 x Pushup

9 x Air Squat

1-Minute Rest

Cool Down

400m Run

Stretch/Roll

Friday – 120907

CrossFit Warm-Up

3 x 8

Skill

Rope Climbs

WOD

Max Reps – 2min/station

2 Rounds

Rope Climbs (Pulls for intermediate/beginner)

Calorie Row

GHD Situps (Regular for intermediate/beginner)

Muscle-Ups

2-Min Rest

Thursday – 120906

CrossFit Warm-Up

3 x 8

Strength

Strict Press

Find 1-rep-max

Intermediate and beginner: form over weight

WOD

5 Rounds

10 x Push Jerk @ 75% of 1RM

10 x Lateral Burpee

100m Run

Wednesday – 120905

CrossFit Warm-Up

3 x 8

Skill

Turkish Get-Up

PartnerWOD

Stagger Start

Reps Shared

200m sled push (90/50)

50 situps

50 power cleans (115/85)

50 pullups

200m sled push

Tuesday – 120904

CrossFit Warm-Up
3 x 8

Skill

Double/Triple-Under Practice
Alternate with Handstand Practice

Mobility

Shoulders

WOD

15-min AMRAP
7 Push Press (105/70)
7 Toes to Bar
7 Burpees

Monday’s WOD – 120903

Amie demonstrating some solid thruster form during Fran.

Warmup

CrossFit Warmup

3 Rounds

8 Pullups

8 Dips

8 Situps

8 Hip Extensions

8 OHS w/PVC

Samson Stretch

Strength

Back Squat

Find 1RM

Beginner and Intermediate focus on form over weight

WOD

21-15-9

Kettlebell Swings 70/53

Box Jump 30/24

Situps

Grand Opening!!!

On September 1st, CrossFit 314 will officially open! We plan to celebrate with a Grand Opening. Here are the details:

  • Saturday September 1st
  • 10am – 2pm
  • WODs from 11-1 (bring your workout clothes!!)
  • Snacks will be provided

Come see the new space, get a workout in, and just hang out at the newest CF box in St. Louis!

While you’re waiting, tackle this WOD:

Home WOD

Burpees for Time

Advanced

100 burpees for time

Intermediate

75 burpees for time

Beginner

25 burpees for time

Neil’s Favorite Shirt

I own lots of shirts. Mostly related to CrossFit in some way or another, but of all those shirts, I have one clear favorite.

“You don’t have to be great to start… But you have to start to be great.” – Zig Ziglar. As a trainer, I hear a lot of excuses why people don’t do CrossFit. The most common one is that they think it is too hard. “I just need to get in a little better shape before I start.”

Nonsense.

CrossFit will get you in the best shape of your life. There is no minimum level of fitness required. You’re worried because you can’t do a single pushup? I promise you won’t be the only one. You can’t walk up the stairs without getting winded? Let me help you become the stair master!

I have worked with some amazing athletes. I’m impressed by a 400 lb deadlift, a sub-5:00 mile, and 60 unbroken pull-ups. BUT – I get much more excited watching someone get their first pull-up, jump on a box for the first time, or look amazing in their wedding dress.

CrossFit 314 opens our doors in less than a month!!! Come get started and change your life. Neil@CrossFit314.com

Home WOD

Get your legs warmed up and ready to move. Then,

Advanced

Run the length of your block as fast as you can.

Rest 2 minutes and repeat for 6 total.

Intermediate

Run 1 mile

Aim for a steady pace throughout.

Beginner

Go for a 30 minute walk.

You’ll be amazed how good it feels just to be moving!!