Wednesday – 120912

CrossFit Warm-Up

3 x 8

WOD

18-Minute AMRAP

7 x Power Clean (135/95)

7 x Burpee Box Jumps (24/20)

200m Run

Mobility

Lacrosse Ball Shoulders

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