Tuesday
MAX EFFORTShoulder press 3,3,3+ WOD4 rounds for time of:15 Dumbbell Split clean 45/30lb15 Burpees ……Post loads and times to comments…..
MAX EFFORTShoulder press 3,3,3+ WOD4 rounds for time of:15 Dumbbell Split clean 45/30lb15 Burpees ……Post loads and times to comments…..
Max effort back squat 3,3,3+ WOD Bottom to bottom tabata squats 8 intervals of 20 seconds of work and 10 seconds of “rest” Rest is in the bottom position Run 1 mile immediately after finishing squats
…………… MAX EFFORTOverhead Squat 3,3,3+ WOD100 feet of walking lunges and21-18-15-12-9-6 rep rounds ofPull upsSit ups…. post loads and times to comments……
Skill DevelopmentCossack Squat….. WOD3 rounds for time of800m run30 wall balls30 double unders Post times to comments….. ….
MAX EFFORTRow 500m WOD21-18-15-12-9 rep rounds ofSumo Deadlift High Pull 75/50lbBox Jumps 24/20″ Post times to comments….. ….
MAX EFFORTClean and Jerk 1 rep max WOD21-15-9Dumbbell thrusters 45/30lbBurpees Post loads and times to comments…… …
I want to thank all of you, for the help with the garage sale. I want to thank all of you for being a part of CrossFit Carol Stream. I pray often and thank God that he has surrounded me with people like you. When I am writing this, I am thinking of everyone of
REST DAY…. GARAGE SALE AT JOANIES HOUSE. If you need directions text or call me.Afterwards Joanie is having a cookout/BBQ. Please bring something to eat or drink. …..
UPDATE!!! Please do not forget about the CFCS Garage sale at Joanie’s house on Saturday. Please bring your items to donate and sell tomorrow. Also Joanie has kindly offered her house for a BBQ after the sale.Please bring a dish (Paleo Preferred). SKILL DEVELOPMENTSnatch Balance… WOD3 rounds for time of:Run 800m 50 Russian Kettlebell Swings
Do not forget the CrossFit Carol Stream garage sale this Saturday!! WODAMRAP in 20 minutes of3 wall climbs6 pistols (alternating legs)9 grasshoppers Post thoughts to comments…