Workout, Happening, and Updates at CROSSFIT CAROL STREAM

Welcome to wiki This is your first post. Edit or delete it, then start blogging!

Welcome to wiki This is your first post. Edit or delete it, then start blogging!

First and foremost, offers the best value for your money, compared to any other type of gym. The primary reason is that we are locally

Normally we do a workout to ‘honor’ the year that has passed by using the dates as reps in the workout…. But I see no

WOD Part one: AMRAP in 7 minutes:5 Power Cleans 155/110lb 7 box jumps 30/24” Then rest 3 minutes… Part two: AMRAP in 7 minutes 5

15 Minute EMEOM First minute: Pause (3 seconds) Front Squat 3 reps Second Minute: Strict Pull ups 3-7 (slow and controlled) Third Minute: Push ups

WOD 50-35-20 rep rounds of: Wall Balls Burpees Double unders Post time to the Zen.

WOD 5 Rounds NOT for time of: 10 bodyweight back squats Pulling…either one of the following 3 Muscle ups 5 Strict pull ups 6 Chest

On the 12th Day of Christmas my True Love gave to me, 12 CrossFit Carol Stream POWER man-makers (no squat necessary) with a pair of

On the 11th Day of Christmas my True Love gave to me, 11 Candlesticks 10 Wall balls 9 Kettlebell swings 8 Grasshoppers 7 Weighted Box

Do mobility or a workout you missed. On the 10th Day of Christmas my True Love gave to me, 10 Wall balls 9 Kettlebell swings

On the 8th Day of Christmas my True Love gave to me, 8 Grasshoppers 7 Weighted Box Step ups 6 Jumping Lunges 5 BURPEES 4

On the 7th Day of Christmas my True Love gave to me, 7 Weighted Box Step ups 6 Jumping Lunges 5 BURPEES 4 Front Squats

At home WOD 5 Rounds for time of: 20 Box jumps 20 Jumping lunges 20 Burpees Post times to the Zen.

At Home WOD Practic SLIPS for 40 minutes: Stretch, L-sit, Inverted (handstands), Planks, Scales front and back. Then do 5 Sets of push ups 35%of

Ont the 4th?? day of Christmas my true love gave to me…. 4 Front Squats 3 Box Jumps 2 Wall Climbs 1 Power Clean! WOD

WOD For time: 10,9,8,7,6,5,4,3,2 and 1 rep rounds of Thrusters 95/65lb 1,2,3,4,5,6,7,8,9 and 10 rep rounds of Power Snatches 95/65lb Post times to the Zen.

WOD Seven 2 minute rounds of 10 Pass throughs on paralletes 20 burpees The Goal is to Maintain form and total reps during the two

WOD Complete as many rounds as possible in 12 minutes of: 4 shoulder presses8 sumo deadlift high pulls12 front squats Use what weights you can,

15 minute EMOM at Home First minute: Back Squats 3 reps (or 10 air Squats) with 3 second pause at bottom. Second minute: Slow Strict

At home WOD 4 Rounds for time of: 20 Weighted Step ups on the 24/20” box 50/35lb dumbbell. (use stairs and milk jugs or whatever

Home WOD 5 rounds of 5 Deadlifts (135/95….50/35lb dumbbells) on every even minute!!! 20 Burpees over an object (laterally or you may face it, any

WOD 5 Rounds for time of: 10 Front Squats 4 Turkish Get ups (2 Per arm) For loads use what you can. If you own

WOD5 Rounds of: First minute: Jumping Lunges max reps Second Minute: Plank hold pocket touch (hold a plank then reach back touch a pocket with

WOD 10 rounds for time of: 30 seconds of L-sit, unbroken 10 box jumps ♀ 30-in. box ♂ 36-in. box Alternate WOD if you do

At Home WOD WOD A 20 Minute AMRAP 10 handstand push ups 30 single-leg squats, alternating WOD B 20 minute AMRAP 10 Push ups 30

At Home WOD Run for 35 minutes. Every 5 minutes, stop and perform 15 burpees. Post distance completed to the Zen.

At Home WOD With a dumbbell, Barbell or object…. Complete as many rounds as possible in 20 minutes of: 5 power snatches7 toes-to-bars Or V-ups9

AT HOME WOD 100 Candlesticks for time!

Home WOD “It is not that we cant play because we ‘got old’ it is that we ‘got old’ because we stopped playing.” Unknown. Complete

Open WOD 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:

WOD Compliments of CrossFit HQ 5 rounds each for time of: Max-calorie row in 60 secondsTurkish get-ups 50/25lb Rest between rounds Complete a total of

4 Rounds for max reps of: 1 Minute of deadlifts 115/80lb 1 Minute of sit ups 1 Minute of box jumps 24/20” 1 Minute of

“We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts

Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock, keep going for the

WOD For time complete the following: Row 55 Calories….then 10,9,8,7,6,5,4,3,2, and 1 rep rounds of Power Snatch 95/65lb Toes to bar 20 double unders after

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps. A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping

WOD AMRAP in 11 Minutes 11 Power Cleans 115/80lb 11 Weighted box step ups on 24/20” with 50/35lb dumbbell Post rounds completed to the Zen.

WOD 5 Rounds EACH for time and load of: 1 Snatch (squat) 1 Snatch (squat), adding 5-10lbs 1 Snatch (squat), adding 5-10lbs Rest as needed

WOD AMRAP in 20 minutes: 5 Pull ups 10 Burpees 15 Wall balls 20/14lb Post rounds completed to the Zen.

WOD AMRAP in 14 minutes: 50 Air squats 40 Kettlebell Swings 55/35lb 30 pull ups 20 Box jumps or step ups (either one) 24/20” 10

Weightlifting: Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush jerk 5-5-5-5-5 reps Find the desired max for each rep set. Complete all of the shoulder press

WOD For time complete the following in the order it is written: 30 Power cleans 155/110lb 40 Lateral jumps 24/20” 50 One legged squats alternating

EMOM 14 Minutes Even minute: Overhead Squat 5 reps…add weight each round Odd minute: Weighted, or Strict pull ups 5 reps Conditioning: 100 V-ups. Everytime

WOD AMRAP in 20 minutes of: 3 Wall Climbs 6 Grasshoppers 9 Up Downs 12 Sit ups Post rounds to the Zen.

WODIn a 2:00 minute window 6 Chest to bar pull ups 6 Thrusters 95/65lb Burpees over the bar increasing reps every round 6,9,12,15,18….etc Every round

WOD 4 rounds for time of: Run 2 Laps around the building 15 Box jumps 30/24” Then do mobility!!!! Post times to the Zen.

WOD AMRAP in 7 Minutes of 7 Sumo Deadlift High pulls 95/65lb 7 Push ups Then you may do a buy out of 100 Candlestick

WOD 15-12-9-6-3 rep rounds for time of: Dumbbell hang clean and jerks (squat or power) Strict Pull ups Use the heaviest dumbbells you are able

WOD 5 Rounds for time of: 30 kettlebell Swings 55/35lb 30 Burpees 30 Sit ups Post times to the Zen.

WOD You will have 8 minutes to complete a 1000m Row. When you finish the row, you will then ‘rest’ until the eight minute mark

WOD AMRAP in 10 minutes of: 7 Strict toes to bar 12 Up downs Conditioning: Work on SLIPS and mobility. Post rounds to the Zen.

WOD 50,40,30,20,10 rep rounds of: Walking Lunges Double unders Sit ups Post to the Zen.

WOD 5 Rounds of max reps: First Minute: Back Squat (bodyweight) Second Minute: Strict Pull ups (ring rows if your hands are thrashed) Third Minute:

WOD 10,9,8,7,6,5,4,3,2 and 1 rep rounds of the following: 55/35lb Kettlebell Right Arm Snatch 55/35lb Kettlebell Left Arm Snatch 55/35lb Kettlebell Russian Swing 55/35lb Kettlebell

CFCS CFW ‘Open’ #2 8 Rounds for time of: 10/8 calorie row 9 Wall balls 20/14lb/ Masters 55+ 14/10lb

WOD 5 two minute rounds of 7 Deadlifts* Max reps Candlesticks Rest one minute between rounds. *deadlift weight is 225/155 or if this is greater

WOD 50-35-20 rep rounds of: Lateral Jumps 24”/20” Sit ups Burpees Post times to the Zen.

Weightlifting/WOD 5 Rounds for time: Double unders 50 reps Snatch (squat) 5,4,3,2,1 (increase load at will, each round) The workout is 5 rounds with the

AMRAP in 20 Minutes 3 Power Cleans 135/95lb 5 Pull ups 7 Push ups 9 Squats Post rounds completed to the Zen.

CFWC/CFCS Open 20.1 12 Minute AMRAP 21 Double Unders 15 Toes to bar 9 Handstand push ups Scaled and 55+ 42 Singles 15 Knee raises

Weightlifting: 10 rounds for time and more importantly LOAD: 1 Power Clean followed by 3 Front Squats. Use one barbell and NO racks. Scoring will

WOD 10 rounds for time of: 10 Walking Lunges 10 kettlebell Swings 55/35lb Dropping the bell is a NO rep) 10 burpees Post times to

For LOAD and TIME: 30 Power Snatches. Scoring will be based first on total load and second on total time. You may add or remove

WOD 20 minute AMRAP 5 Chest to bar pull ups 7 Grasshoppers (left and right is one rep) 10 One legged Squats alternating Post rounds

WOD For time complete the following exercises in any order. Once you start an exercise you must finish it. 30 Reps of Kettlebell swings 70/55lb

Weightlifting: Increase the loads from two weeks ago. Snatch 5×1 Snatch Pull 3×2 Front Squat 3×2 Conditioning: Push ups 5 sets @ 35% Practice scales

WOD 4 rounds for time of 30 sit ups 15 box jumps 30/24” 400m run Post times to the Zen.

Weightlifting: Increase the loads from last week. Clean and Jerk 5×1 Clean pull 3×2 Back Squat 5×2 Conditioning: Bumper raises 3×10 Reverse Hypers 3×10 Handstand

On a continuously running 25-minute clock, 5 Five minute AMRAPs of changing rep schemes of: 10 strict pull-ups, 20 push-ups, 30 squats Then, 8 strict

WOD “Nancy” 5 rounds for time of: Run 400m 15 Overhead squats 95/65lb Post times to the Zen.

Weightlifting/WOD For Time, Load and Height: 10-8-6-4-2 rep rounds of Power Clean (add or take away weight at any time) Box Jump (add or reduce

WOD AMRAP in 20 minutes of: 3 Wall Climbs 7 Single leg toes to bar (right and left is one rep)* 200m Run *Standard for

Weightlifting: Clean and Jerk 5×1 @ 83% Then EMOM for 15 minutes: First minute: Back squat x3 (go heavier than last week) Second minute: Strict

WOD 4 rounds for time of: 20 Inverted Burpees (roll back/forward then kick up to handstand) 50 Sit ups 20 Burpee Box Jumps 24/20” Post

WOD 2 Rounds for time of: 20 Pull ups 50 Sit ups 70 Kettlebell Swings 55/35lb Run to Gary ave. Post times to the Zen.

Weightlifting: Snatch 5×3 80% Snatch pull 3×3 @100% of 1 rep Front Squat 5×3 80% Conditioning: 3×10 bumper raises 3×10 Reverse Hyper Post loads to

WOD 3 Rounds for max reps of: 1 minute of Box jumps 24″/20” 1 minute of Toes to bar 1 minute of Double unders 1

Weightlifting: Power Snatch 5×3 Hang (squat) Clean 5×2 For both exercises go by feel. Also pick a weight and remain with that weight throughout the

WOD Using the weights you used last week (Tuesday), do the following: 5 three minute rounds of 2 minutes to do 3 squat cleans and

WOD AMRAP in 10 minutes….. Never Forget. 9 Power Snatches 95/65lb 11 Box Jumps 24/20” Post rounds completed to the Zen.

Weightlifting: Use the same weight for all prescribed sets of a given exercise Snatch 5×2 80% of max Snatch Pull 3×3 100% of max Front

WOD AMRAP in 20 minutes of: 10 Burpees 20 Walking Lunges 30 Sit ups Post rounds completed to the Zen.

Use the same weight for all prescribed sets of a given exercise. Weightlifting Clean and Jerk – 5 x 2+1 (5 sets of 2 cleans

WOD Partner Murph! Run 1 mile 100 pull ups 200 push ups 300 Squats Run 1 Mile The entire workout will be done and completed

We will be open for a couple hours on Labor Day Monday morning 9-11am. We will do a partner “Murph’. WOD 10 rounds for time

Strength conditioning: 5 rounds each for time of: Row 10 pulls under 1:30/1:49 Deadlift 5 reps @ 80% Box Jump 7 reps 30/24” Rest Conditioning:

7 two minute rounds of: Power Cleans x3 reps Max reps ring dips The workout is scored on total weight in power cleans and total

WOD WOD3 Rounds for time ofRun 400m 2 rounds of Cindy (5 pull ups, 10 push ups, 15 Squats) Post times to the Zen

WOD10,9,8,7,6,5,4,3,2 and 1 rep rounds of: Sumo Deadlift High Pull 95/65lb Grasshoppers Push press 95/65lb Post times to the Zen.

Weightlifting Front Squat 1 rep max WOD 10 minutes of max double unders Post loads and total double unders to the Zen.

WOD AMRAP in 15 minutes of: 7 Toes to bar 10 weighted step ups onto a 24/20” box using 50/35lb dumbbell 14 alternating dumbbell power

WOD/Weightlifting: 30 Squat Clean and Jerks for time and total weight moved You may increase or decrease loads at any time. Conditioning: 3 sets of

WOD For time: 100 Burpees You will begin the workout with a 200m run and every even minute after that you must run 200m. Conditioning:

As always it’s been a slice programming the past week. I hope you enjoyed and made some gains! WOD for time: Run 400m Then: 50-25-12-6

EMOM – 20 minutes Using a Kettlebell of a weight you determine do the following every minute on the minute. 1st Minute: Turkish Get Up

5 Rounds for time: 6 Chest-to-bar pull-ups 10 Box Jumps (24/20) 12 DB Power Snatches (50/35) Masters+ 35/20 – Scale appropriately)

WOD 1 Strict Shoulder Press 1-1-1-1-1 Push Press 2-2-2-2-2 Push Jerk 3-3-3-3-3 Allow 20 minutes to complete sequence. Select weight based on feel… load will

WOD: 3 rounds for time: 400m Run 21 Toes-to-bar 12 Deadlifts (65% of 1RM) Cool Down/Conditioning: Crossover Symmetry Hip and core routine