C1 Athletics

Our new website for C1 Athletics – CrossFit St. Croix is fully functional. Starting today we will be using C1athletics.com to post workouts, share information, and introduce the gym to anyone interested in increasing confidence through group fitness in a supportive community.

This website will be up for a couple more weeks and then we will automatically redirect visitors to the new website. WOD’s will initially only be posted on the website and not our Facebook page.

We are very excited to have this new website and we hope you enjoy it!

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20171021

20171021:

WEIGHTLIFTING (8:30 AM)
1) Clean & Jerk: 2+1×60, 2+1×70, 2+1×75, 2×2+1×80
2) Hang Power Snatch: 3×50, 3×60, 3×65, 2x2x70
3) Back Squat: 4×60, 4×70, 2x4x75, 2x3x80
4) Behind the Neck Push Press: 3×50, 3×60, 3×5, 2x2x70
5) Overhead Lunge: 3x6xAHAP (3 lunges each leg)

WOD (10:00 AM)
Teams of 3:
100 Calorie Assault Bike
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
100 Calorie Assault Bike

Comp:
1. Run Conditioning
20 Minute “Out and Back Run”

Turn around at the 10:00 mark, and the goal is to arrive
back where you started exactly at the 20:00 mark

2. Conditioning
For Time:
30/24 Calorie Assault Bike
30 Burpee Box Jump Overs (24/20)
30 Thrusters (115/80)
30 Bar Muscle-Ups
30 Thrusters (115/80)
30 Burpee Box Jump Overs (24/20)
30/24 Calorie Assault Bike

3. Midline
For Time:
50 GHD Sit-Ups
10 Glute-Ham Raises
35 GHD Sit-Ups
10 Glute-Ham Raises
20 GHD Sit-Ups
10 Glute-Ham Raises

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20171020

20171020:

Front Squat: 2x2x80, 2x2x85, 2x2x90

Then,

3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)

Comp:
1. Split Jerk
On the Minute x 10
Build to a Heavy Split Jerk

2. Front Squat
6 Sets of 2:
Sets 1 & 2 – 80%
Sets 3 & 4 – 85%
Sets 5 & 6 – 90%

3. Gymnastics
Accumulate 20 Repetitions of a deficit handstand push-up. Build in deficit.

4. Conditioning
3 Rounds:
100 Double Unders
50 Air Squats
15 Power Cleans (165/110)

5. Odd Object
1 Round:
200 Meter Sled Drag (Bodyweight)
200 Meter Sled Push (1/2 Bodyweight)
200 Meter D-Ball Walk (150/100)
200 Meter Sprint

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20171018

20171018:

15:00 minutes to work to a heavy 3-rep OHS

Then,

AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

Comp:
1. Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)

2. Conditioning
AMRAP 3
21 Overhead Squats (135/95)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (165/115)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (185/135)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (225/155)
12 Burpee Over the Erg
Max Calorie Row

3. Gymnastics
Alternating On the Minute x 10
A) 200 Meter Run with Weight Vest (20/14)
B) 30 Seconds Max Strict Chest to Bar Pull-ups with Weight Vest (20/14)
*Repeat from last week. Goal is to improve score.

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20171017

20171017:

15:00 minutes to work to a heavy 5-rep Deadlift

Then,

On the Minute x 12 (4 Rounds)
1st: 15 Deadlifts (225/155)
2nd: 15 Abmat Sit-Ups
3rd: Max Burpees

Comp:
1. Strict Handstand Push-ups
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

2. Run Conditioning
7 Rounds:
40 seconds on, 1:20 rest

3. Conditioning
4 Rounds:
10 Deadlifts (365/225)
25 GHD Sit-Ups
40/30 Calorie Assault Bike

4. Midline
Accumulate 75 Weighted Hip Extensions (35/25)

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