Workout, Happening, and Updates at CROSSFIT CAROL STREAM
WODs`
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
Wednesday!
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
Tuesday
MAX EFFORT: Push/Split Jerk 3×3 @ 81% Push press 3×3@ 110% of shoulder press max Back Squat 5×3 @ 87% Bodyweight Strength Program Week 7
Monday
December 3rd will be the annual Christmas party at the Pajor Palace! Bring a paleo dish to pass… We look forward to seeing you all
Friday!!
Bodyweight Strength Program Week 6 Day 5 AMRAP in 20 minutes…. 10 Toes To Bar 5 Power Cleans 155/110 10 Push Ups Post rounds to
Thursday
MAX EFFORT EMOM For 12 Minutes 2 Reps of Hang Power Snatch (starting weight has to be a minimum of 70% of your 1 rep
Wednesday
Bodyweight Strength Program Week 6 Day 3… Partner WOD With a continuously running clock for 21 minutes: with a partner you will have 6 minutes
Tuesday
Dynamic Warm Up: Rowing Compilation: 10 strokes only using legs, (lean forward in order to NOT use hips) 10 strokes using legs and hips 10
Monday
BodyWeight Strength Program: Week 6 Day 1 WOD Max Rounds in 3 minutes of: 3 Power Snatches 95/65lb 6 Pull ups 9 Box Jumps
Saturday!
Open Gym From 9:30am Until Noon Bodyweight Strength Program Week 5 Day 6. Its a fun one!
Friday
Bodyweight Strength program: Week 5 Day 5 WOD AMRAP in 15 minutes! 10 Burpees 20 Walking Lunges 30 Double unders Post rounds to BoxCommand…..
Thursday
Thank you to the everyone for participating in the member meetings. We appreciate the participation and any feedback you had and will have. Now the
Wednesday
Bodyweight Strength Week 5 Day 3. For this workout you will do all of the Strength movements but for a shorter amount of time. 10
Tuesday
Bodyweight Strength Program Week 5 Day 2… Assessment is over and you should all have an idea of what gains you have made, or what
Monday
MAX EFFORT/WOD Back Squat 5×3 @ 81% Box Back Squat 5×3 @81% (squat to a box or chair that is at or slightly below parallel,
Saturday!
Open Gym from 9:30am until Noon! Come in makeup a WOD or a lift… or if you are registered for the Lift Off come in
Friday!
Bodyweight Strength Program Week 4 Day 5. Then join in on the CrossFit LiftOff! Workout Rx’d Workout Complete as many rounds as
Thursday
MAX EFFORT/WOD Front Squad 10×3 @ 83% Then: Bodyweight Strength program Week 4 Day 3. Work on quality of movement, and in the later rounds
Wednesday
Well I am posting this before the end of the Cubs game, I am assuming by the score that there will be a game 7
Tuesday
EMOMEvery minute on the minute for 15 minutes First 5 minutes: 3 Cleans + 1 Jerk @ 75% Second Five minutes: 2 Cleans +1 Jerk
Monday
Hey everyone, if you have not yet signed over to BoxCommand click this link and do so. Meanwhile use your mobile device and go to
Saturday
Open Gym from 9:30am until Noon Dynamic Warm up. Skills: Muscle Up progressions. Work on Bodyweight strength program Or: Make Up a workout or lift
Friday!
Bodyweight Strength program Week 3 Day 4. WOD 3 rounds for time of: 20 Wall Balls 20 Sumo Deadlift High Pulls 75/55lb 20 Box Jumps
Thursday
Well, we had to postpone the Member meeting due to some world series going on… Anyways stay posted to the next date. Everyone do the
Wednesday
Do not forget, Member meeting tonight at 7:30. Show up, learn, share, have a beer. WOD Complete as many rounds as possible in 20 minutes
Tuesday
WOD Back Squat 10×3 at 75% of your 1 rep max. Do not use your base. That is 10 rounds of 3 reps at 75%
Monday
Bodyweight Strength program: Week 3 Day 1 This part (next 2 weeks) of the BW Strength program is basically the same movements you have been
Saturday
Open Gym from 9:30am until Noon. Bodyweight Strength program week 2 day 3. Come in and do 3 rounds of the program. Work on good
Friday
WOD AMRAP in 20 minutes of: One round consists of: 15 Sumo Deadlift High pulls 75/50 Then: Carry barbell (anyway you desire) to the east
Thursday
Today we will do the Bodyweight Strength program after our lift. Max Effort Back Squat 1 rep max Conditioning: Bodyweight Strength Program: Week 2 Day
Wednesday
Today we will do a Partner WOD! As a team of two you will complete the following for time: WOD Row 2000m Deadlift 60 reps
Tuesday
Bodyweight Strength program: Week 2 Day 1 MAX EFFORT: Clean & Jerk 1 rep max WOD A AMRAP in 10 minutes 30 Air Squats 5
Monday
WOD AMRAP in 15 minutes: 5 Power Snatches 115/80lb 10 Toes to bar 15 Walking lunges Post rounds to WODHOPPER/BoxCommand!
Friday
Bodyweight Strength program: Rest…. WOD For time do the following: First complete: 50 wall balls and 50 burpees…. (you may partition reps as needed) Then
Thursday
Day 3 of the Bodyweight Strength program. Again figure around 15 minutes of warm-up and the BW Strength program. Everyone: After two days of
Wednesday
Bodyweight Strength program: Rest….. Weightlifters/Powerlifters: Deadlift 1 rep max WOD For time complete the following: Row 500m Then 10,9,8,7,6,5,4,3,2,1 rep rounds of: Kettlebell Swings 70/55
Tuesday
To the evening classes, I dropped the ball and failed to give out the assessment sheets to record your current ability level. WOD You will
Monday
Today we start the Body Weight Strength program!! We will begin the program with an assessment of your ability to perform certain bodyweight exercises. This
Saturday!
Open Gym from 9:30am until Noon! Come in and work on movement and body weight strength! Mobility and skill development is always encouraged too!!
Friday
WOD 4 Rounds for time of: 20 Dumbbell Push Press 35/25lb 20 Dumbbell Weighted step up on 24/20″ box 40 Jump rope single unders in
Thursday
Weightlifting: Snatch 3×3 @ 81% everyone: EMOM for 16 minutes complete the following: Even minutes: 5 Front Squats Odd minutes: “core exercise”* *Either 10 GHD
Wednesday
WOD 2 rounds of: 15 Deadlift 185/135 15 Burpee Then 2 rounds of: 15 Sumo-Deadlift High Pull 95/65lb 15 Toes to Bar Only one bar
Tuesday
Powerlifting: Back Squat 5,3,3,1,1+ Weightlifting Clean 5×2+1 Jerk@ 81% Back Squat 3×3 @ 81% WOD 10 minute AMRAP of: 10 Hang Power Cleans 135/95 20
Monday
WOD A “Nate“ AMRAP in 20 minutes of 2 Muscle Ups 4 Handstand push ups 8 Kettlebell swings 70/55lb WOD B AMRAP in 20
Saturday!
Open gym from 9:30am until Noon. Come in and make up a WOD, work on a Skill or mobility.
Friday
WOD AMRAP in 15 minutes of: 5 Power Cleans 155/110 10 Burpee Box Jumps 24/20 (you may step up on box) Post rounds to WODHOPPER!!
Thursday
WOD AMRAP in 15 minutes of 10 One Legged Squats* 10 Push ups 10 Sit Ups 10 Russian Swings 70/55lb *If you are unable to
Wednesday
Powerlifters: Deadlift 5,3,3,1,1+ Weightlifters: Snatch grip deadlift 3×3 at 125% of 1 rep max snatch. WOD For time: 21-15-9 reps 115/80lb Power Snatch 50-35-20 reps
Tuesday
WOD With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75/50 lb. From 5:00-10:00 use 95/65 lb. From 10:00-15:00 use 115/80
Monday!
WOD Three rounds for time of: Run 400m 15 Right arm dumbbell snatches 55/35lb 15 Left arm Dumbbell snatches 55/35lb 21 pull ups post times
Saturday!
I would like to congratulate Mike and Jeannie Pajor for becoming proud new grandparents of Samantha Kay Pajor who was born Friday September 23 2016
Friday!!!
WOD For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling* Push Ups Toes To Bar *With an Olympic bar holding
Thursday
Powerlifting: Back Squat 3,3,3,3,3+ Everyone: EMOM for 15 minutes: 3 power cleans for the first 5 minutes 2 power cleans the second 5 minutes 1
Wednesday
Powerlifting: Deadlift 3,3,3,3,3+ Weightlifting: Deadlift 3×3 @ 84% WOD “Jackie” For time: 1,000-meter row 45/35-lb. thrusters, 50 reps 30 pull-ups Post time to WODHOPPER!!!
Tuesday
Powerlifting: Front Squat 3,3,3,3,3+ Weightlifting: Snatch 3×3 @ 84% Front Squat 3×3 @84% WOD 7 minute AMRAP of: 10 Reps Front Rack Walking Lunge
Monday
Congratulations Mike D on another outstanding performance of endurance… Mike lifted 100 tons in under 8 hours, that’s 200,000 pounds! Thank you to everyone that
Saturday!
We open at 8am until 4pm! We will only be focusing on Mike Amd Friends Lift 100 tons! come in to support us and support
Friday
Tomorrow is the event “Mike and Friends lifts 100 tons!” Please come, support us anyway you can! If you want to donate Click Here! For
Thursday
If you want to donate to “Mike and Friends lifts 100” Click Here! For more info on all of this and to find out more
Wednesday
Powerlifters: Deadlift 5,5,5,5,5+ Weightlifters: Elevated Deadlift 5×3 @ 1.5 clean weight, while performing deads, lifter will stand on light bumpers. WOD 21,18,15,12,9,6 rep rounds of:
Tuesday
If you want to donate to “Mike and Friends lifts 100” Click Here! For more info on all of this and to find out more
Monday
Mike Lifts 100 is this Saturday!!!! Start donating or collecting donations… there is a sign up sheet in the gym for you to support in
Saturday
open gym from 9:30 until noon! If you are interested we can all do the CrossFit Team series workout(s).
Friday!
Unfortunately we will close early for the evening classes. We will be open from 4pm until 5:30pm I apologize for any inconvenience. We will resume
Thursday
Cheryl and John working on Overhead Squats! MAX EFFORT: EMOM for 15 minutes 2 Cleans and 1 Jerk every minute on the minute (you may
Wednesday
“Mike Lifts 100” is less than two weeks away! Start collecting those donations!! WOD “Helen” 3 Rounds for time of: Run 400m 21 Kettlebell Swings
Tuesday!
Relaxing post Friday WOD…. Weightlifters: Snatch 3×5 @ 65% Overhead Squat 1 rep max Powerlifters: Overhead Squat 1 rep max WOD A For time: Row
Saturday
Open gym from 9:30 until noon.Arrive before 10:30 if you want to join in on a ‘fun’ WOD.
Friday!!
We will be closed on Monday in recognition of Labor Day. Saturday come in for a ‘fun’ workout! We will do the things we do
Thursday
Above we have Mary who is 6 months pregnant and still see the importance in performing the snatch! Nice work Mary! Powerlifters: Back Squat 1
Wednesday
MAX EFFORT Deadlift 1 rep max WOD For time complete the following: Row 750m 50 walking lunges 50 sit ups 50 push ups Run to
Tuesday
We will be closed on Monday the 5th of September in recognition of Labor Day. Powerlifting: Front Squat 1 rep max Weightlifting Hang Snatch
Monday
WOD 3 rounds for time of: Run 400m 20 Burpee box jumps 24/20 12 Pull ups Post times to WODHOPPER!!
Saturday
Open Gym from 9:30am until Noon! Come in to make up a WOD or a lift, or come in and WE will make up a
Friday
September 17th is “Mike lifts 100!” Get a team together and raise some money for a good cause. Talk to one of us about strategies.
Thursday
Everyone complete the following…. (if you follow the Powerlifting program you may do power cleans) Like an EMOM: 12 minutes of: From 0:00-3:00 minutes complete
Wednesday
Powerlifting: Deadlift 5,5,5 (de-load) Weightlifting: Rest WOD 5 Rounds for time of: 100 feet walking lunges 50 Sit ups 21 Kettlebell Swings Post times to
Tuesday
Powerlifting: Shoulder press 5,5,5 (de-load) Weightlifting: Jerk/Split 3×3 @81% WOD Open Workout (14.1 originally) 10 minute AMRAP 30 Double unders 15 Power Snatches 75/55lb
Monday!
Lets start this week off right! Powerlifting: Front Squat 5,5,5 (de-load) Weightlifting: Snatch 3×3 @81% Front Squat 3×3 @81% WOD From 0:00-3:00, perform 3 rounds
Saturday
come in for a body weight movement workout. We will focus on balance, better movement and just body weight strength…. Or come in a make
Friday!
Who is interested in competing in the CrossFit Team Series that is talked about in the above video? Let us know, and lets get a
Thursday
All lifters…. EMOM 15 minutes try to use same or similar loads as last week. 3 reps per minute, First rep: Hang Power Clean Second
Wednesday
Powerlifting: Deadlift 5,3,3,1,1+ Weightlifting: Rest…. WOD AMRAP in 20 minutes: 20 Russian Swings 55/35lb Broad Jump* (5 Burpees per jump) *For the broad jump, you
Tuesday
There is NO Flex Yoga tomorrow! Again…. NO Flex Yoga. Sorry for any inconvenience. Powerlifting: Front Squat 5,3,3,1,1+ Weightlifting: Hang Snatch 3×3 @ 78% Front
Monday
Mike lifts 100 tons is coming up in a month! Get a team together and lets raise some money! I (Jason) am personally going to
Saturday! WOD??
Come in for a WOD or just Open Gym. 5 rounds for time of: 155/110-lb. clean and jerk, 10 reps 15-ft. legless rope climb, 1
Friday!!
WOD A For time: 21 Right arm Dumbbell Squat Snatch 45/30lb 21 Toes to bar 21 Left arm Dumbbell Squat Snatch 45/30lb 50 Double unders
Thursday
Powerlifting and Weightlifting…. EMOM for 15 minutes of: First 5 minutes do 3 power cleans per minute Second 5 minutes do 2 power cleans per
Wednesday
Powerlifting: Deadlift 3,3,3,3,3+ Weightlifting: Rest….. WOD Three rounds for time: Run 400m 30 One legged squats alternating 30 Sit ups Post times to WODHOPPER!!!
Tuesday
Powerlifting: Shoulder press 3,3,3,3,3+ Weightlifting: Push/Split Jerk 4×3 @78% WOD 10,9,8,7,6,5,4,3,2,1 rep rounds for time of: Muscle Snatch 75/55lb (start position will be from the
Monday
Powerlifting: Front Squat 3,3,3,3,3+ Weightlifting: Snatch 3×3 @ 78% Front Squat 3×3 @ 78% WOD TK Complete as many rounds as possible in 20 minutes
Saturday
Open Gym From 9:30am until 11:30am!! Come in and lets work on some gymnastics skills. From handstands and handstand walks to ring work. Or do
Friday
2016 Olympics in Rio starts today! Olympic Weightlifting starts Saturday 6 August!! WOD Run 400m Then 2 rounds of: 21 Hang Power Snatches 95/65lb 21
Thursday
powerlifting front squat 5,5,5,5,5+ weightlifing Snatch 5×3 @75% Front squat 3×5 @75% Conditioning: 10-15 Ring crunches 10-15 supermans or back extensions 5 inverted hangs on
Wednesday
Powerlifting: Deadlift 5,5,5,5,5+ Weightlifting: Rest… WOD AMRAP in 20 minutes of: With a Med-ball 20/14lb in your hand (except when doing burpees) you will do
Tuesday
Powerlifting: Back Squat 5,5,5,5,5+ Weightlifting Clean 5×5 @ 76% Back Squat 3×3 @ 76% WOD 3 Rounds for time of: Run 400m 9 Power Clean
Monday
Peg board practice: Practice hanging at a comfortable starting height and removing a peg and placing it back in same hole. Then once you have
Friday
WOD You may do the exercises, or row, in any order that you desire, as long as you finish the exercise that you started. Build