Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Monday

Rings 1: Top Position (rings out) 3 rounds of 3-5 second holds Assisted Dips, 3-5 rounds of 5-10 reps WOD AMRAP in 20 minutes Run

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Friday

The gym will be closed at 6pm in recognition of Good Friday. WOD 3 Rounds for time of: 21 Hang power snatch 95/65lb 21 Toes

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Thursday

MAX EFFORT…. Back Squat 5×3 @ 84% of your 1 rep max (NO BASE) Box* Back Squat 5×5 (start at 75% of 1 rep and

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Wednesday

Rings=Rest! WOD “Jack“ Complete as many rounds as possible in 20 minutes of: 115/80 pound Push press, 10 reps 10 KB Swings, 1.5 pood (55/35lb)

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Tuesday

  Rings 1: 3 Rounds of 8-12 reps of each exercise Reverse Pull Ups Assisted dips   The Friday of Memorial day weekend we do

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Monday

Rings 1 3 Rounds of: 8-12 reps Reverse Rows 8-12 reps Assisted Pull Ups WOD A “Nate“ Complete as many rounds in twenty minutes as

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Friday

WOD 7 Rounds for time of: 5 Power cleans 135/95lb (masters 115/80lb) 10 Bar facing over the bar burpees! 15 Double unders Post times to

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Thursday

Rings 1 program: 3-5 rounds of 8-12 reps of: Reverse pull ups 3 rounds of 5 reps of: Jump to inverted hang WOD 5 Rounds

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Wednesday

Rings 1: Do 3-5 sets of 8-12 reps of the following two exercises: Reverse Rows (ring rows) Assisted pull ups WOD AMRAP in 15 minutes

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Tuesday

EMOM for 10 minutes 2 Cleans 1 Jerk. (you may do the jerk on your first or second clean) …. and these are SQUAT cleans.

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Monday

We will begin the Rings program…. Today! Rings: Top position 3-5 sets of 3-5 second holds. Assisted Ring dips 3-5 sets of 8-12 reps WOD

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Saturday

9:30 until NoonCome in do mobility…. Also Jason will go over the Ring program and each exercise that we will be doing, start time is

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Friday

AMRAP in 20 minutes of: 10 Right arm overhead walking lunges 35/25lb dumbbell 10 Left arm overhead walking lunges 35/25lb dumbbell 10 Burpees 10 Box Jumps

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Thursday

AMRAP in 15 Minutes: 20 Sitp ups 10 Push ups 20 Russian Swings 70/55lb 10 Pass throughs on pirhouttes (parallettes)* *back and forth is one

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Tuesday

Weightlifting: Snatch pulls 3×3 @105% Snatch 3@ 78%, 3@ 81%, 3@ 84% Front Squat 3×5 @ 78% Conditioning: Partition as needed but do 150 total

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Monday

WOD 3 rounds for time: One minute of 135/95-lb. back squats Rest one minute One minute of chest-to-bar pull-ups Rest one minute One minute of

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Thursday

Come in and do mobility and movement. Get warm and address any issues you may have. Bonus: Guess what the Open WOD 17.5 is going

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Wednesday

MAX EFFORT: Weighted pull-ups 3-3-3-3-3 reps Row 1,000 meters If you are unable to do weighted pull ups, either perform strict pull ups with no

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Tuesday

Liam   For time: Run 800 meters with a 45/35-lb. plate 100 toes-to-bars 155/110-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents* Run 800

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Monday!!

Lets get this week started! WOD 3 rounds for time of: 50 sit-ups 50-foot handstand walk* 50-foot overhead walking lunge,45/35lb bumper *alternates, but not considered

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Saturday!!

Kettlebell class at 9:30am 10:30 am come in and do Rings program and or: Front squat 3-3-3 reps Thruster 3-3-3 reps Push jerk 3-3-3 reps

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Friday

Open WOD 17.4…. repeat of 16.4 Rx Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie

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Thursday

WOD 5 rounds for time of: 10 kettlebell clean and jerks, 1.5 pood or 1 pood each 3 muscle-ups That is two kettelbells being used

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Wednesday

WOD/MAX EFFORT Here we are again with a 5 round rep scheme of lifting. You should begin the scheme with a minimum of 80% of

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Tuesday

WOD There is a 30 minute time cap: 3 rounds for time of: 3 legless rope climbs (you may wrap your legs to rest only)

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Monday

For time:Row 500 meters or Run 400m 30 body-weight bench presses* Row 1,000 meters Or run to Gary ave plus a lap around our building

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Saturday

Open Gym from 9:30 until noon…. We still have some people that have not done the Open WOD 17.3…. Come in and support them!!  

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Thursday

WOD 3 rounds for time of: Run to Gary ave Rest 2 minutes Post time to the Zen…. Post WOD be sure to stretch those

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Wednesday

MAX EFFORT: Deadlift 5-5-3-3-3-1-1-1-1 reps The goal is to go heavy. You should be heavy enough each round that a 3 minute rest is the

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Monday

WOD 5 rounds for time of: 50 foot handstand walk 30 one-legged squats, alternating OR- 50 Shoulder taps (handstand against wall lifting your hands to

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Thursday

WOD/MAX EFFORT Overhead Squat 3,3,3,3,3 You will be doing 5 rounds of 3 HEAVY overhead squats. The first four rounds are not to be warm

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Tuesday

WOD Complete as many rounds as possible in 7 minutes of: 135/95-lb. power cleans, 10 reps 20 push-ups Post rounds completed to comments.

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Monday

MAX EFFORT: Front Squat 5,3,1 (5 heavy reps, 3 heavier reps, and 1 rep that is the heaviest) WOD Complete as many rounds as possible

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Saturday

9:30 Kettlebell Cardio!! 10:30am Open Gym…. Come cheer on Carly, Cheryl and Dan as they tackle 17.1…. or do the weightlifting from the mainsite! WOD

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Friday

WORKOUT 17.1 For time: with 20 minute time cap….. 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee

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Thursday

There will be a Bodyweight circuit on the board to help loosen up and prepare you to be mobile for the Open WOD on Friday.

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Wednesday

Sign up for the Open! WOD Complete as many rounds as possible in 10 minutes of: 10 handstand push-ups to 6-in. deficit 20-calorie row or

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Tuesday

Yeti For time: (30 minute time cap) 25 pull-ups 10 muscle-ups 1.5-mile run or Row 3000m 10 muscle-ups 25 pull-ups   WOD B 15 Pull

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Monday

This is the week of the CrossFit Open!! The first workout will be announced Thursday the 23rd at 19:00 (7pm) our time. For the next

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Friday

Team WOD on Saturday at 9:30am!!! WOD 30-25-20-15-10 rep rounds for time of: Weighted Box Step ups 45/30lb on 24/20″ box (weight held at chest/front

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Thursday

WOD 10 rounds for time of: 3 deadlifts 3 back tucks   The ‘Back Tuck’ is what we know as a back flip. Seeing as

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Wednesday

WOD 10,9,8,7,6,5,4,3,2,1 rep rounds for time of: CrossFit Carol Stream Man-Maker 45/30lb Dumbbells* Chest to Bar pull ups *with a the pair of dumbbells in

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Tuesday

EMOM 10 Minutes Power Clean and Push/Split Jerk x 2 every minute on the minute. Then: Front Squat 3×3 @ 83%   Conditioning: 2 rounds

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Monday

WOD AMRAP in 20 minutes of: 4 Strict Pull Ups 8 Elevated Push Ups (use a box to elevate feet 24/20″) 12 Back Squats 95/65lb

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Friday!

WODAMRAP in 20 minutes 5 Dumbbell Deadlifts 5 Dumbbell Hang Power Cleans 5 Dumbbell Front Squats 5 Dumbbell Push Jerks Men use 55lbs, women use

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Thursday

Keep Rowing!! Some people have already reached the halfway point for the full Marathon! EMOM (because everyone loves emom’s) For twenty minutes: Even minutes Overhead squat

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Wednesday

WOD 4 rounds of: 2 minutes of triple-unders or doubles or singles 2 minutes of burpees 1 minute of rest Post reps completed for each

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Tuesday

EMOM for 15 minutes: For the first 5 minutes do Power clean 3-3-3-3-3 reps each minute, For the second 5 minutes do Front squat 2-2-2-2-2

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Monday

5 rounds for time of: 10 chest-to-bar pull-ups 15 push-ups 20 wall-ball shots, 20-lb. ball Post times to BoxCommand….

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Friday

WOD 3 Rounds for time of: 15 Thrusters 75/55lb 15 Push Ups 15 Power snatches 75/55lb 15 Toes to bar Post times to BoxCommand!!

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Thursday

Open Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand

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Wednesday

MAX EFFORT EMOM Even minutes Deadlift 3 reps Odd Minutes 3-5 reps of weighted pull ups, if you cannot do a weighted pull up do

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Tuesday

MAX EFFORT All percentages are based on your ONE rep max, not your 90% base#. Snatch Pull 3×3 @ 105% Hang Snatch 2×2 @ 77%

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Friday

WOD 50-35-20 rep rounds for time of: Wall Ball Dumbbell Power Snatch 50/35lb Burpees Post times to BoxCommand!!      

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Thursday

WOD With good form and NOT form time: 4 rounds of: 15 ft of Handstand walk* 5 inverted hang on rings to lower 10 Ring

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Wednesday

EMOM for 10 minutes These will be squat cleans. The TOTAL amount lifted for all 15 reps will be the score for the EMOM. 0:00-1:00

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Tuesday

WOD Complete as many rounds as possible in 20 minutes of: 95/65 pound Thruster, 5 reps 95/65 pound Hang Powercleans, 7 reps 95/65 pound Sumo

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Monday

Bob conducted another great Kettlebell class on Saturday. I look forward to the next one, and so should you! The CrossFit Open is FAST approaching

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Friday!

Tomorrow (Saturday) at 9am Bob will run another Kettlebell Burn class! Come in and check it out!   WOD AMRAP in 20 minutes of: 2

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Thursday

MAX EFFORT Snatches 3×3 @82% Front Squat 5×3 @86%* Each round of Front Squats follow with one of the following ab exercises: 15 GHD sit

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Wednesday

Burpee + 185/130-lb. back-squat ladderRest 3 minutes Burpee + 115/80-lb. shoulder-press ladder Rest 3 minutes Burpee + 245/170-lb. deadlift ladder For the ladder pattern, perform

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Monday

WOD AMRAP in 15 minutes: 5 Power Snatches 115/80lb 10 Toes to bar 15 Walking lunges Post rounds to BoCommand!

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Friday!

..   Workout 16.4 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters

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Thursday

WOD- EMOM For 15 minutes 3 power clean and jerks the first 5 minutes (adding weight when you are able) 2 power clean and jerks

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Wednesday

WOD AMRAP in 20 minutes 20 burpees 50 double unders 100ft of walking lunges Post rounds completed to BoxCommand!          

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Tuesday

MAX EFFORT EMOM for 15 minutes Power Snatch 3 power snatches the first 5 minutes (adding weight when you are able) 2 power snatches the

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Monday

[AMRAP] – As Many ROUNDS As Possible in 5 three-minute rounds of: –  3 Power Cleans  @ 135 lbs / 95 lbs –  6 Push-ups

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Saturday

Open Gym from 9:30am until Noon. Come in a make up a WOD and or a lift… Mobility or skill development are always a plus!

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Wednesday

  MAX EFFORT Deadlift 5×3 @ 85% (of 1 rep max)   WOD 21-15-9 rep rounds of: Russian Swing (Go heavy!) Box jumps Burpees Post

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Tuesday

12 Days of Christmas! 9 Kettlebell swings 8 Grasshoppers 7 Pull ups 6 Walking Lunges 5 BURPEES (yes you must sing it) 4 Front Squats

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Monday

12 Days of Christmas! 8 Grasshoppers 7 Pull ups 6 Walking Lunges 5 BURPEES (yes you must sing it) 4 Front Squats 3 box Jumps

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Friday!

12 Days of Christmas! 7 Pull ups 6 Walking Lunges 5 BURPEES (yes you must sing it) 4 Front Squats 3 box Jumps 2 Wall

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Thursday

12 days of Christmas 6 walking lunges 5 burpees 4 Front Squats 3 Box jumps 2 Wall climbs 1 Power Clean   MAX EFFORTS…. Snatch

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Wednesday

WOD For time complete the following! 10 Deadlift 225/155lb 50 Double unders 50 Sit ups 10 Deadlift 225/155lb 40 Double unders 40 Sit ups 10

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Tuesday

12 days of Christmas4 Front squats 3 box jumps 2 wall climbs 1 power clean Workout 11.3   CrossFit Games Open 11.3 Complete as many

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Monday

The bodyweight strength program has ended. What benefits have you seen from this program? Would you like to do another program similar to this one?

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Saturday!!

Open Gym from 9:30am until noon! Come in a makeup a workout or lift you missed. Saturdays are a great day for skill development as

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Friday!

12 Days of Christmas: On the 2nd day of Christmas my true love gave to me: 2 wall climbs 1 power clean… Bodyweight Strength program

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Thursday

EMOM For 20 minutes Even minutes Snatch 1 rep Odd minutes Ring dips 3 reps For the Snatch try to increase the load every minute.

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Wednesday

Bodyweight Strength program week 8 day 3….   WOD AMRAP in 20 minutes of: 1 Deadlift 315/220lb 9 toes to bar 12 over the bar

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Tuesday

I want to thank everyone for coming out and contributing to the annual CrossFit Carol Stream Christmas party! I really want to thank my business

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Monday

Bodyweight Strength Program Week 8 Day 1 (Final week!)   WOD Complete as many rounds as possible in 20 minutes of: *10 chest-to-bar pull-ups ~OR~

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Saturday

Tonight is the Christmas party!!!!   Open Gym from 9:30am until noon! Potential WOD 5 Rounds of Row 500m 50 feet handstand walks Or Bodyweight

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Friday

Tomorrow night is the CrossFit Carol Stream Christmas party!! Bring a paleo dish, bring your spouse, bring your kids… but most of all bring yourself!!

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Thursday

This Saturday is the CrossFit Carol Stream Christmas Party!! MAX EFFORT EMOM for 12 minutes 2 Cleans every minute on the minute for 12 minutes…

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Wednesday

So a little late with this, but I definitely wanted to recognize that our own Mike and Mary have had their baby Thomas on Novemeber

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Tuesday

What are you doing this Saturday?? You are coming to the Pajor Palace to celebrate with all your favorite CrossFit Carol Stream athletes!! Bodyweight Strength

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Monday!

Welcome back from a long weekend! I hope everyone had time to relax and spend time with family and friends… Now lets get back to

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Black Friday

Open Hours 10am and 11am classes for a TEAM/Partner WOD Come in for a fun workout, to burn some of those holiday calories, with all

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