This is Crossfit 26

CrossFit 26 in St. Louis has been and continues to be designed around the people who invest their time and sweat here. While our style and atmosphere is laid back, our training and programming is intense. Our program is a hybrid system. Different training principles, theories, and techniques have been carefully selected to produce unprecedented results. We believe body awareness, mobility, alignment, and strength are the essential building blocks to a quality fitness program.

The 26 WOD

Friday, December 9, 2016


CrossFit 26 – CrossFit

Metcon

Skill Work:

Kipping practice for 10 minutes

Metcon (3 Rounds for reps)

This workout is 3 parts. Each part has a 10 minute time cap; if you finish under 10 minutes, you can rest until the next part. If you do not finish under 10 minutes, you will stop that section and go immediately to the next section. Every rep not completed gets a 1 sit-up per rep penalty at the end.

Part 1: you have 10 minutes to complete 3 rounds of:

25 Wall balls

25 KBS

(Time finished under 10:00 is rest before part 2)

Part 2: 10 minutes to complete 3 rounds of:

20 Burpees

20 Box jumps

(Time finished under 10:00 is rest until part 3)

Part 3: 10 minutes to complete 3 rounds of:

20 Power snatches (95 lb./65 lb.)

20 TTB/KTE

Post time of completed rounds to comments. Any reps not completed will result in 1 sit-up penalty per rep.

Thursday, December 8, 2016


CrossFit 26 – CrossFit

Skill Work:

3 Rounds NFT:

3 Negative pullups with :05 sec decent

3r/3l TGU

Metcon

1000m Row (Time)

Max Effort 1000m Row

Core

Perform 1 round of:

-50ft.(1 length of gym) 1-arm overhead KB carry, left arm + 1-arm front rack KB carry, right arm (2×53#/2×35#)

-50ft. 1-arm overhead KB carry, right arm + 1-arm front rack KB carry, left arm (2×53#/2×35#)

-Max distance unbroken 2-arm farmers KB carry (2×53#/2×35#)

Wednesday, December 7, 2016

CrossFit 26 – CrossFit

Gymnastics

Max Plank Hold

-Max duration weighted plank hold (2×45# plate/2x 25# plate)

-Rest 2 minutes

-Max duration weighted plank hold (1×45# plate/1x 25# plate)

-Rest 2 minutes

-Max duration plank hold

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

-30x unbroken double unders

-15x sumo deadlift high pulls (75#/55#)

-30x unbroken double unders

-15x push presses (75#/55#)

6 Week Challenge

26

6 Week Challenge

Hey All! If you’ve read E’s latest email you know we’re a growing 26 family. It’s always fun to have some new energy at the gym and we thought it’d be a good time to clean up our diet as well. We can’t let the newbies have all the fun! For those of you who know me well, you know I lean pretty paleo. But for some, a whole30 is too daunting, so let’s just tidy things up. And if… Continue reading