Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Thursday

MAX EFFORT Hang Clean 3,3,3,3,3 (yes you must catch it in a squat) We are looking for a 3 rep max.   Skill Development/Conditioning  Work

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Wednesday

MAX EFFORT Deadlift 1 rep max   WOD For time complete: Run to Gary ave 100 double unders* Run to Gary ave *if you cannot

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Tuesday

MAX EFFORT  Shoulder press 1 rep max   WOD  with a 55/35lb kettlebell perform 5 rounds of the following for time: 10 Turkish Get ups 20

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Monday

  MAX EFFORT Overhead Squat 1 rep max Back Squat 1 rep max   WOD For time complete the folowing: Run to Gary ave 50

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Saturday!!

Open Gym From 9:30 until Noon!!! Come in and do one of the four events for the Masters Regionals!! Or come and cheer Kathy McNulty

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Friday

  The Regional competition for the Masters division starts today. Our very own Kathy McNulty has qualified to compete in the competition finishing 172nd in

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Thursday

MOBILITY   WOD 5 rounds of: Row 1 minute 1 minute of burpees Rest as needed. WOD is scored on how many calories and burpees

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Wednesday

MAX EFFORT Deadlift 5,5,5 (de-load) 1 minute amrap of Clapping Push ups (same standards apply, chest to deck and then launch to clap)   WOD

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Tuesday

There is NO CrossFit kids this week. Regular classes will resume at 4pm. MAX EFFORT Shoulder press 5,5,5 (de-load) Split Jerk 1 rep max  

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Monday

MAX EFFORT Snatch 1 rep Max Back Squat 5,5,5 (de-load no plus) WOD For time complete the following: Row 500m 50 burpees 50 double unders

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Friday

    WOD 3 rounds for time of: Run 400m 21 Kettlebell Swings 55/35lb 21 Wall Balls 21 Chest to bar pull ups   Post

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Thursday

  MAX EFFORT Front Squat 5,3,3,1,1+   WOD “Elizabeth” 21-15-9 Clean 135/95lb* Ring Dips**   *The clean may be a power or a squat. The

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Wednesday

MAX EFFORT/WOD 10 rounds of: Deadlift for 15 seconds Rest 45 seconds Go heavy. Conditioning Run to Schmale or Row 3000m for time.   Post

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Tuesday

  Skill Devlopment MAX EFFORT WOD: For 30 minutes you will start with a light barbell and complete 3 snatches (squat). You may add weight

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Monday

  MAX EFFORT Back Squat 5,3,3,1,1+   WOD Which ever girl you did last time do the other one this time. Keep your standards high!!

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Saturday!!

Open Gym from 9:30am until noon…. Come make up a WOD or a lift that you missed. Work on Gymnastics skills, Computer hacking skills, bo

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Friday

  WOD 5 rounds for time of: 15 Hang power Snatches 75/55lb 15 Toes to bar 15 Box Jumps 24/20″   Post times to WODHOPPER!!

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Thursday

Please watch the above video. If you cannot view it from your device, we have a PC at the gym that will allow you to

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Wednesday

  MAX EFFORT Deadlift 3,3,3,3,3+   WOD 4 rounds for time of: 100 feet of walking lunges 21 Russian swings 70/55lb 21 burpees   Post

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Tuesday

  MAX EFFORT Shoulder Press 3,3,3,3,3+ (70,80,80,90,90%)   WOD 3 rounds for time of 21 Dumbbell Push press 45/30lb 15 pull ups 30 sit ups

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Monday

  MAX EFFORT Back Squat 3,3,3,3,3+ (70,80,80,90,90%)   WOD AMRAP in 20 minutes of the following: 400m Run 10 One legged squats alternating 10 push

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Friday

****ATTENTION*** WE will be CLOSED for the afternoon classes in recognition of Good Friday.   Skill Development: Snatch  work: Snatch Balance Hang Snatch Power Snatch Snatch

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Thursday

    ***ATTENTION**** There will be NO classes Friday night in recognition of Good Friday. Also there is NO kids class tonight so we will

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Wednesday

  For part of your warm up RUN 400m WOD 15-12-9 rep rounds of: Power cleans 135/95lb Over the bar burpees   For part of

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Tuesday

There is NO CrossFit Kids tonight, so there will be a regular 4pm class. MAX EFFORT Jerk 3,3,2,2,1,1, (70,75,80,80,85,90% of your 1 rep max)  

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Monday

***ATTENTION WE WILL BE CLOSED FOR EVENING CLASSES ON GOOD FRIDAY**** MAX EFFORT Back Squat 3,3,3,3,3+   WOD AMRAP in 15 minutes of: 3 wall

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Saturday

Open Gym from 9:30am until Noon! Come in and make up a WOD you missed, Cheer on those who are still doing 15.5! WOD For

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Thursday

CrossFit Kids at 4:15 today regular classes will resume at 5!   MOBILITY I am predicting thrusters starting light and ascending to heavy and some

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Wednesday

  WOD AMRAP in 20 minutes of: 50 meter sprint 4 muscle ups   If you are unable to perform a muscle up, use the

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Tuesday

  CrossFit Kids at 4:15 today! Regular classes will resume at 5.   WOD 5 rounds for time of: 45/30lb overhead walking lunges, 30 steps (with

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Monday

  For time: 55/40-lb. dumbbell snatches, 50 reps 15-foot rope climbs, 5 ascents 55/40-lb. dumbbell snatches, 40 reps 15-foot rope climbs, 4 ascents 55/40-lb. dumbbell

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Saturday!

Open Gym From 9:30am until Noon! Come to cheer others on in Open WOD 15.4! Come do a WOD, Mobility, work on some skills.  

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Friday!! Open WOD 15.4

  Open WOD 15.4 Workout 15.4 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women

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Thursday

  CrossFit Kids today at 4:15pm, regular class will resume at 5.   MAX EFFORT: Back squat 5-5-3-3-3-1-1-1-1-1 reps There is no percentage to be

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Wednesday

  WOD Row 2000m for time   Get ready for the penultimate Open workout this Friday!! They will announce it this Thursday night, any predictions??

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Tuesday

CrossFit Kids will be at 4:15 regular classes will resume at 5. Please RSVP to class!! MAX EFFORT Push/Split jerk 5-5-3-3-3-1-1-1-1-1 reps Post ALL rounds

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Monday

Adams First Muscle Up!   WOD 5 rounds for time of: 20 kettlebell swings, 55/35lb 20 push-ups (chest to deck!) 20 pull-ups 20 box jumps,

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Saturday!!

Open Gym From 9:30am until Noon!! Come in and do the Open WOD! Work on your Gymnastics skills Do one of the Max Effort lifts

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Friday Open WOD 15.3!!

  Workout 15.3 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women

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Thursday

  Group Warm up/Active Warm Up! WOD Run 1.5 miles OR- 10 rounds of: AMRAP in 1 minute of 50 foot shuttle run (every 50

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Wednesday

  WOD With a running clock, every minute perform 1 lift and add 10 pounds. Start with an empty barbell and snatch for as long

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  Sizing it up,                                    Launching….      

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Monday (edit)

Everyone is doing great during the Open! I am excited to see all the motivation and the enthusiasm that has been going on before, during

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Saturday

Open Gym From 9:30am until Noon Come do mobility, do a MAX EFFORT (front squats 3,3,3,3,3+) Or if you missed the Open WOD from yesterday….

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Friday!! Open 15.2

Workout 15.2 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

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Thursday

CrossFit Kids at 4:15, regular classes will resume at 5pm Do Mobility!! WOD 4 rounds for time of 10x 50 feet Shuttle Run* 25 Hug

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Wednesday (edit)

MAX EFFORT Overhead weighted walking lunge 10 reps. WOD 4 Rounds for time of: 25 Overhead weighted walking lunges 45/30 (dumbbell or bumper) 50 sit

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Tuesday

  CrossFit Kids at 4:15 today!! Regular classes will resume at 5pm Please RSVP to class!   MAX EFFORT Deadlift 5,5,5,5,5 rep max. We are

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Monday

  We want to congratulate Madi Rohl for completing the Level 1 Cert this past weekend. Who is she posing with?   Do not forget

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Saturday!

Open Gym From 9:30am until Noon! Back Squat 3,3,3,3,3+ Do mobility, makeup a WOD or work on a max effort….    

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Friday!!

WORKOUT 15.1 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 Women 50-54)

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Thursday

Adam and the new guy Peter doing wall climbs…. Everyone should sign up for the CrossFit Open We will be doing the Open WOD’s every week

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Wednesday

  Everyone should sign up for the CrossFit Open We will be doing the Open WOD’s every week and will be tailoring the daily workouts and

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Tuesday

CrossFit Kids today at 4:15pm. Regular classes will begin at 5pm.   Everyone should sign up for the CrossFit Open We will be doing the Open

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Monday

Great article to read…click here! Games: Here you can sign up for the CrossFit Open We will be doing the Open WOD’s every week and

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Saturday

Open Gym From 9:30am until Noon! I know this is sort of last minute, but if enough people show by 10:30 we can do a

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Friday

THERE WILL NOT BE A 6am CLASS TODAY!! NORMAL CLASSES WILL RESUME AT 7am.   Games: Here you can sign up for the CrossFit Open

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Thursday

You must RSVP  if you want a 7am class!! CrossFit Kids Class is at 4:15 today. Regular classes will resume at 5.   EMOM (every

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Wednesday

Please do not forget to RSVP to class! And put your scores in, it is for your benefit.   MAX EFFORT Deadlift 5,5,5,5,5+   WOD

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Tuesday (edit)

You must RSVP to the 7am class, and please RSVP to the other classes. CrossFit Kids today at 4:15pm. Normal classes will resume afterwards.  

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Monday

Strength Program: We will be going back to the 5,3,1+ format, if you are an experienced lifter and have a few 1 rep max lifts

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Saturday!!

Open Gym From 9:30am until Noon! From 10am until noon we will have a guest coach doing a gymnastics clinic. Alex Pajor was a top 10

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Friday!!

Do not forget about the gymnastics clinic on Saturday at 10am to be taught by Alex Pajor. In my professional opinion there is not one member in

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Thursday

Please RSVP to Class. You have to RSVP for the 7am class. This Saturday we will have a guest coach doing a gymnastics clinic. Alex

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Wednesday

Group Warm Up!! WOD For time complete the “Burpee Gauntlet” Version 1. 10 CrossFit Carol Stream ManMakers! (official) 40/30lb dumbbells* 20 Burpee Pull Ups 30

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Tuesday

You need to RSVP to the 7am class if you plan on coming to it. Please RSVP to all classes. CrossFit Kids is at 4:15

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Monday

Remember to RSVP!!   WOD 4 rounds of 4 minute AMRAP cycles of Cindy (5 pull ups, 10 push ups, 15 squats) rest 1 minute between

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Friday!!

Group Warm Up! Next Week: we will do the 1 rep max of the snatch and split jerk. Using a kettlebell complete 5 rounds for

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Thursday

You must RSVP to the 7am class!! If you do not then there will be no class…. CrossFit Kids Class at 4:15-5pm  Group Warm Up!

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Wednesday

Group Warm Up!!! The 6am class will make up Mondays WOD. MAX EFFORT Deadlift 1 rep max   WOD Tabata Burpees! You will jump over

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Tuesday

Remember to RSVP if you plan on coming to the 7am class!!!!! Also remember that CrossFit kids is at 4:15pm and regular classes will resume

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Monday

*****ATTENTION***** Due to the weather, there will be no 6am or 7am class, we will be closed until 8am. Normal hours will continue from 8am

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Saturday!!

Open Gym From 9:30am until 11:30am Come make up a workout or do some mobility and or work on a skill. And dont forget to

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Friday!!

<iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/hVTYRjSDyC4″ frameborder=”0″ allowfullscreen></iframe> MAX EFFORT/SKILL DEVOLOPMENT We will be focusing on the following Snatch balance Hang Snatch Snatch The load will be

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Thursday

RSVP for the 7am class if you plan to come!! CrossFit Kids tonight at 4:15pm, normal classes will resume at 5pm. MAX EFFORT Front Squat

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Wednesday

Group Warm Up!!! MAX EFFORT Broad Jump 1,1,1 (we want the best of the three attempts at your longest broad jump) Post lengths to WODHOPPER!

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Tuesday

Reminder: You must RSVP to the 7am class today and Thursday or the class will be closed.  Coaches Blog post click here. CrossFit Kids at 4:15pm

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Monday

ATTEBTION******RSVP to CLASS! If you are coming to the Tuesday or Thursday 7am class you MUST RSVP for the class to be available. Do not

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Friday

Just some reminders to everyone: Please RSVP to all classes, and Tuesday and Thursday 7am RSVP are mandatory. CrossFit Kids on Tuesday and Thursday at

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Thursday

ATTENTION*** Due to the very light attendance to the 7am class on Tuesdays and Thursdays we will be requiring you to RSVP to that class

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Wednesday

Yoga for CrossFitters at 11am today!!! Also a reminder, CrossFit kids is every Tuesday and Thursdays at 4:15 MAX EFFORT Deadlift 1,1,1,1,1 all rounds at

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Tuesday

MAX EFFORT Shoulder Press 1,1,1,1,1 all rounds at 95% of base   WOD 5 Minute AMRAP Squat Clean and Jerk 155/110lb (you may do a

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Monday

Group Warm Up!! MAX EFFORT Back Squat 1,1,1,1,1 All 5 rounds at 95% of your base. Conditioning: Double unders for 2 minutes or 100 reps

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Saturday

Open Gym from 9:30am until Noon!! Come in do mobility, makeup a WOD or lift or pick a goat and work on it.

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Friday!!

MAX EFFORT Front Squat 3,3,3,3,3 All rounds at 84% of Base   WOD AMRAP in 15 minutes of 4 Handstand Push ups 8 Kettlebell Swings

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Thursday

MAX EFFORT/WOD 5 rounds NOT for time of: 5 Inverted hangs on the rings 7 V outs on the rings 9 Ring Push Ups  

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Wednesday

I am sorry to report that on Monday at 4:20 in the afternoon Mike’s mom passed away at her home. She had a long life

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Tuesday

****ATTENTION*****We will not be open until 9am today. Group Warm Up. MAX EFFORT Shoulder press 3,3,3,3,3 all rounds at 84% of base. WOD 5 rounds

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Monday

Group Warm Up!! MAX EFFORT Back Squat 3,3,3,3,3 all 5 rounds at 84% of base   WOD WORKOUT 14.2 Every 3 minutes for as long

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Saturday

Open Gym 9:30am until Noon!!   Mobility, make up a lift or workout you missed or come work on a Goat!!

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Friday!!

Group Warm Up!!   WOD 50-40-30-20-10 reps of Wall Balls 21-18-15-12-9 reps of Power Snatches 75/50lb   Post times and loads to WODHOPPER!!

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Thursday

Group Warm Up!!   WOD 3 Rounds for time of: 30 Box Jumps 30 Grasshoppers 30 Double unders 30 Sit Ups   Post times to

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Wednesday

MAX EFFORT Shoulder Press 2,2,2,2, all 4 rounds at 93% of base Split Jerk 2,2,2,2 all 4 rounds at 90% of max   WOD AMRAP

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