August 2017

It is part of the history of CrossFit and CrossFit Carol Stream to help those in need. Several of our own members have friends and relatives in the Houston area, some need our help. One way to help is to contribute dollars to aid those who have lost all that they have. We have a […]

EMOM: 20 minutes Even: Front Squat 3 reps @ 75% of 1 rep max Odd: Max Double unders* Your total number of double unders will be the score for the workout Conditioning: 3 rounds of 10 GHD sit ups 10 Hip and Back extensions 10 Ring push ups OR hollow push ups from the bodyweight

WOD For time complete the following: Run 400m 100 feet of walking lunges 21 Toes to Bar 21 Kettlebell Swings 55/35 Run 400m 100 feet of walking lunges 18 Toes to Bar 18 Kettlebell Swings 55/35 Run 400m 100 feet of walking lunges 15 Toes to Bar 15 Kettlebell Swings 55/35 Run 400m 100 feet

EMOM 20 minutes: Even: Squat Cleans 3 reps Odd: as many as you can of Hand stand push ups* * if you cannot do Handstand push ups, do elevated push ups, or regular push ups. This workout will be scored, the score will be the total weight lifted in the workout, and the total amount

Dunn Complete as many rounds as possible in 19 minutes of: 3 muscle-ups (6 Chest to bar Pull ups) 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20/14-in. (Jump over a pvc stick set at height, must be a forward jump) On the burpees, jump over the box without touching

WOD AMRAP in 20 minutes 4 Power Cleans 135/95lb 8 Over the Bar Burpees 16 Wall Balls 20/14lb Post rounds to the Zen.

EMOM for 20 minutes Even 3 Deadlifts Odd: 3 Box Jumps Add weight and add height as much as possible. Any deadlift rep that is dropped will be a NO rep. Conditioning: 3 rounds of: 10 GHD sit ups 5 Inverted Hangs on rings 10 Mountain Climbers on Rings  

WOD For time complete this ab/cardio fun run! Run to Gary ave 40 Sit Ups 40 Grasshoppers* Run 400m 30 Sit Ups 30 Grasshoppers Run 200m 20 Sit Ups 20 Grasshoppers *Grasshoppers: Your shin (not your knee) must touch your forearm and be perpendicular to your body with your toe breaking the plane in front

EMOM for 10 minutes Every minute on the minute do 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Then: EMOM for 5 minutes Front Squats 3 reps @ 80% of 1 rep max Conditioning: 3 rounds of 10 ring crunches 10 V-ups 10 Supermans  

CindyComplete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats OR Mary Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups Post your choice of girl and rounds completed to the Zen.