WOD “Mini Murph” Through your generosity, CrossFit Carol Stream, in our members’ name, donated $520 to The Midwest Shelter for Homeless Veterans. Thank you all for who you are and what you do! WOD: for time…Run to Gary Ave. Then: 5 rounds5 Pull-ups10 Push-ups15 Air Squats Run to Gary Ave. Have a good weekend… it’s […]
July 2020
Thursday 16-July-2020: Weightlifting
EMOM 16 minutes 1st: Back squat x3 (select weight by feel…) 2nd: 25% Push-up max 3rd: Back squat x3 4th: Pull-up negative x2 Repeat for 16 minutes. Conditioning: Scales (front and back) Sit-up sequence: x5 sets of… Hollow-body hold (15 sec. on/10 sec. rest) x1 V-up x3 Sit-up x5
Thursday 16-July-2020: Weightlifting Read More »
“Chipper” AMRAP
“Chipper” AMRAP 20 Minutes 10 Box Jumps (24/20) 20 KB Snatches – 10 L/10R (55/35) 30 Grasshoppers 40 KB Russian Swings (55/35) 50 Double-Unders Scale as appropriate… KB load first… reps second… time third.
Weightlifting Complex -AMRAP
4 Rounds of 3 minute AMRAP 6 Deadlifts (115/75) 4 Hang Squat Cleans (115/75) 2 Jerks/Push Press (115/75) 1 minute REST between rounds Conditioning: 5 Sets of: Hollow body holds x3 (10 sec on/10 sec off) V-ups x3 Sit-ups x5
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“Medball heaven”
Monday July 13, 2020 Buy in: 400 m run then 5 rounds for time: 10 med ball goblet squats (20/14) 10 med ball squat cleans 10 med ball sit-ups (floor to wall) 10 wall balls Buy out: 200 m run Do not put ball down during round: should you have to 5 burpee penalty for
Friday!!
WOD “Helen” Three rounds for time of: Run 400m 21 Kettlebell Swings55/35lb 12 Pull ups Post times to the Zen.
Thursday
Strength WOD Five, 3 minute rounds to complete the following: Back Squat x10 reps (your bodyweight, but not to exceed 225/155) Strict Ring dips Max reps Practice SLIPS for 10-15 minutes after.
Wednesday
WOD AMRAP in 12 Minutes of: 3 Squat Clean Thrusters 95/65lb 6 Toes to bar 9 Burpees Post rounds completed to the Zen.
Tuesday
EMOM 16 minutes Even Minutes: Deadlift x3 reps (no dropping) Odd Minutes: Double unders max reps Add or take off weight any time. Conditioning: 5 Sets of: Scales front and back x3 per leg Push ups at 35% max V-ups x10 reps Post total weight lifted and total number of double unders to the Zen.
Monday
WOD AMRAP in 22 Minutes: 3 Handstand Push ups 6 Pull ups 8 One legged squats 200m Run Post rounds to the Zen.