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C1 Athletics

Posted by on Oct 22, 2017 in Featured, News | 0 comments

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! Share...

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20171021

Posted by on Oct 20, 2017 in WOD | 0 comments

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 Share...

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20171020

Posted by on Oct 19, 2017 in WOD | 0 comments

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 Share...

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20171018

Posted by on Oct 17, 2017 in WOD | 0 comments

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. Share...

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20171017

Posted by on Oct 16, 2017 in WOD | 0 comments

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) Share...

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20171016

Posted by on Oct 15, 2017 in WOD | 0 comments

20171016: Snatch: 12:00 EMOM (3 rounds) Minute 1 – 3 Reps @ 79% Minute 2 – 2 Reps @ 84% Minute 3 – 1 Rep @ 89% Minute 4 – Rest Then, “Task Priority Fight Gone Bad” 3 Rounds, resting 1:00 between: 25 Wallballs (20/14) 25 Sumo Deadlift High Pulls (75/55) 25 Box Jumps (20) 25 Push Press (75/55) 25 Calorie Row 20:00 Time Cap. Scale to 15 or 20 reps each movement to try to complete all the work under the time cap. Comp: 1. Overhead Squat + Snatch Balance Build to a Moderate Complex: 1 Overhead Squat + 2 Snatch Balances *Technique is more important than loading. This is a primer for the following work. 2. Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 79% Minute 2 – 2 Reps @ 84% Minute 3 – 1 Rep @ 89% Minute 4 – Rest 3. Pausing Snatch Deadlift 5 x 2 @ 105% 2 Second pause just below knee 4. Back Squat 2 Rounds: 7 Reps @ 78% 5 Reps @ 82% 3 Reps @ 86% Rest 2:00 between each set of squats 5. Ring Muscle-Ups 3 Rounds: 40% of Max Unbroken Muscle-ups 30% of Max Unbroken Muscle-ups 20% of Max Unbroken Muscle-ups *Rest as little as needed between unbroken sets, and rest 2:00 between rounds. 6. Conditioning “Task Priority Fight Gone Bad” 3 Rounds, resting 1:00 between: 30 Wallballs (20/14) 30 Sumo Deadlift High Pulls (75/55) 30 Box Jumps (20) 30 Push Press (75/55) 30 Calorie Row Share...

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20171014

Posted by on Oct 13, 2017 in WOD | 0 comments

20171014: WEIGHTLIFTING (8:30 AM) 1) Snatch: 2×50, 2×60, 2×70, 2×80, 1×85, 1×90 2) Power Clean: 2×50, 2×60, 2×65, 2x2x70 3) Back Squat: 3×60, 3×70, 3×80, 2×85, 3×80 4) Clean Deadlift: 3×80, 3×85, 2x2x90 5) Strict Press: 4x3xAHAP WOD (10:00 AM) For Time: 800 Meter Run 6 Rounds “The Chief” (135/95) 400 Meter Run 4 Rounds “The Chief” (135/95) 200 Meter Run 2 Rounds “The Chief” (135/95) “The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats Comp: 1. Run Conditioning 3 x 600 Meter Run rest :30 seconds between efforts 4 x 400 Meter Run rest :30 seconds between efforts 5 x 200 Meter Run rest :30 seconds between efforts 2. Rope Climbs 21 Calorie Ski Erg 5 Legless Rope Climbs 15 Calorie Ski Erg 3 Legless Rope Climbs 9 Calorie Ski Erg 1 Legless Rope Climb Rest 3:00 21 Calorie Ski Erg 5 Rope Climbs 15 Calorie Ski Erg 3 Rope Climbs 9 Calorie Ski Erg 1 Rope Climb 3. Conditioning 400 Meter Sled Push 6 Rounds “The Chief” (155/105) 200 Meter Sled Push 4 Rounds “The Chief” (155/105) 100 Meter Sled Push 2 Rounds “The Chief” (155/105) *Sled loaded to 1/2 Bodyweight “The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats Share...

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20171013

Posted by on Oct 12, 2017 in WOD | 0 comments

20171013: Front Squat: 2x2x78, 2x2x83, 2x2x88 Then, Teams of 2 AMRAP 20: 9 Calorie Assault Bike 12 Calorie Row 9 Kettlebell Swings (70/53) *Partners complete full rounds Comp: 1. Deficit Handstand Pushups Build to a Max Deficit: 2 Strict Deficit Parallete HSPU 3 Kipping Parallete HSPU *Start by stacking plates and reduce 2. Clean and Jerk On the Minute x 9 (3 Rounds) Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 73% Minute 2 – 78% Minute 3 – 83% Rest 2:00 On the Minute x 3 (1 Round) Squat Clean + Split Jerk 84 – 86 – 88% 3. Front Squat 6 Sets of 2: Sets 1 & 2 – 78% Sets 3 & 4 – 83% Sets 5 & 6 – 88% 4. Conditioning 3 Rounds: 18 Calorie Assault Bike 15 Calorie Row 12 Burpee Box Jump Overs (30/24) 9 Double Kettlebell Deadlifts (150/100) Rest 3:00 between rounds 5. Odd Object Conditioning 6 Rounds: 100 Meter Sled Drag (Bodyweight) Rest 1:00 between sets Share...

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20171011

Posted by on Oct 10, 2017 in WOD | 0 comments

20171011: 9:00 EMOM (3 Rounds) Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 73% Minute 2 – 78% Minute 3 – 83% Then, AMRAP 15: 15 Toes to Bar 12 Dumbbell Reverse Lunges (50/35) 9 Dumbbell Clean and Jerks (50/35) Comp: 1. Barbell Cycling 5 Clusters (165/115) 3 Clusters (185/135) 1 Cluster (205/145) Rest 2:00 5 Clusters (185/135) 3 Clusters (205/145) 1 Cluster (225/155) Rest 2:00 5 Clusters (205/145) 3 Clusters (225/155) 1 Cluster (245/165) 2. Gymnastics Alternating On the Minute x 10 (5 Rounds) B) 200 Meter Run with Weight Vest (20/14) B) Max Strict Chest to Bar Pull-ups in 30 seconds with Vest (20/14) 3. Conditioning 5 Rounds: 12 Reverse Dumbbell Lunges (70/50) 9 Dumbbell Clean and Jerks (70/50) 6 Bar Muscle-Ups Share...

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20171010

Posted by on Oct 9, 2017 in WOD | 0 comments

20171010: 15:00 minutes to work to a heavy 8-rep Deadlift Then, For Time: 50/35 Calorie Assault Bike 100 Double-Unders 800m Run 100 Double-Unders 50/35 Calorie Assault Bike Comp: 1. Strict Handstand Pushups 3 Rounds: 35% of Max Unbroken Strict Handstand Push-ups 25% of Max Unbroken Strict Handstand Push-ups 15% of Max Unbroken Strict Handstand Push-ups *Rest as little as needed between unbroken sets, and rest 2:00 between rounds. 2. Conditioning 50/35 Calorie Assault Bike 150 Double-Unders 1 Mile Wreckbag Run (50/35) 150 Double-Unders 50/35 Calorie Assault Bike 3. Row Conditioning On the Minute x 6: 40 seconds on / 20 off Rest 1:00 On the Minute x 4: 40 seconds on / 20 off Rest 1:00 On the Minute x 2: 40 seconds on / 20 off *On calories. A repeat from last week. 4. Midline Accumulate 3:00 in an L-Sit Every break: 3 D-Ball Cleans + 30 Second D-Ball Hold (150/100) Share...

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