Workout, Happening, and Updates at CROSSFIT CAROL STREAM

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

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

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)

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

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

Open Gym from 9:30am until 11:30am

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

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

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

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

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

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

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

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

WOD 21-18-12-9 rep rounds of: Overhead squat 75/55lb Run 400m Post times to the Zen….

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

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

WORKOUT 17.5 Rx’d (Ages 16-54) 10 rounds for time of: 9 thrusters 95/65lb 35 double-unders Masters 55+: Men use 65 lb. Women use 45 lb.

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

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

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

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

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

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

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

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

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)

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

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!!  

WORKOUT 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar

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

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

WOD 4 rounds for time of: 15 ring dips 50 sit-ups Run 400 meters Post time to the Zen….

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

Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power

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

WOD Rowing…… 1000m 750m 500m 250m Rest as needed between rounds…. post times to the Zen!

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.

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

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

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

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.

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

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

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

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

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

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

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

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

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

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

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

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

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….

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!!

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

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

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%

Today begins the rowing marathon challenge! Every 1000m you row you can enter a raffle ticket into the pot for a better chance to win

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

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

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

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

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

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

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

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

WOD Elizabeth 21-15-9 rep rounds of: Cleans 135/95lb Ring Dips   Post times to BoxCommand!

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

..   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

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

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

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

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

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!

  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

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

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

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

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

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

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

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?

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

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

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.

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

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

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~

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

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!!

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…

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

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

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

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

WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees