Saturday
REST DAY REST DAY
April 2011
Friday
MAX EFFORT Shoulder press 5,3,1+ WOD21-18-15-12-9-6-3 rep rounds for time ofSumo deadlift high pull 75/50lbspush press 75/50lbs Then… 2 minutes of L-sit Post loads and times to comments…..
Thursday
MAX EFFORT Front squat 5,3,1+ WOD2 minutes row for calories2 minutes of burpees rest 2 minutes2 minutes of push ups (hand release at bottom)2 minutes of front squat 135/95lbrun 1 mile for time
Wednesday
MISSING!!!! Mike Nelms has been missing for some time now if you have seen him or know his whereabouts please post in comments OR drag him back to the gym!! CrossFit Games Open 11.6 The male weight is 100lbs, the female weight is 70lbs Complete as many reps as possible in 7 minutes of the
Tuesday
MAX EFFORT Deadlift 5,3,1+ WODFor time complete the following: 21 Deadlift 135/9521 box jump 24/18run 400m15 Deadlift 135/9515 box jump 24/18run 400m9 Deadlift 135/959 box jump 24/18run 400m Post loads and times to comments…
Monday
MAX EFFORT Back Squat 5,3,1+ WOD “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Friday
HOLIDAY HOURS GOOD FRIDAY THERE WILL BE A 9,10AM AND A 2,3 AND 4PM CLASS ONLY. SATURDAY THERE WILL BE NO CLASSES…..MONDAY CLASS SCHEDULE TO RESUME AS NORMAL. MAX EFFORTDeadlift 3,3,3+ WOD For time complete the following10 deadlifts 225/155farmers walk (weight TBD)15 deadlifts farmers walkrun 800mFarmers walk15 deadliftsfarmers walk10 deadlifts30 pull ups…. (say good-bye to
Thursday
The above video can be found in the CrossFit journal. If you are not a subscriber I highly recommend it. Click here for more details… MAX EFFORTShoulder press 3,3,3+ WOD 7 rounds for time of 7 Kettlebell swings 2 pood/1.5 pood7 burpees Post loads and times to comments….
Wednesday
CrossFit Games open workout 11.5! If you have some questions about rules for this WOD please look hereWODComplete as many rounds and reps as possible in 20 minutes of:5 Power cleans (145lbs/100lb)10 Toes to bar15 Wall balls (20lbs/16lb to 10’/9′ target) cool down: mobility exercises, stretch, foam roll…. Post loads and times to comments…..
Tuesday
Today is Dan Kelly’s birthday. Dan has been a member of CrossFit Carol Stream since the beginning. He has been a good friend to me and to others. When new people show up Dan has always gone out of his way to introduce himself and try to make the newbies feel welcome. I am proud
