Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Wednesday

Yoga at 11am!!!!!  Group Warm Up!! MAX EFFORT Deadlift 3,3,3,3,3+   WOD 21-15-9 rep rounds for time of: Sumo-DeadLift-High-Pull 95/65lb Box Jumps 30/24″   Post

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Tuesday

Group Warm Up!! MAX EFFORT Shoulder Press 3,3,3,3,3+   WOD Run to Gary Ave 15 Shoulder Press 95/65lb Run to Gary Ave 15 Push Press

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Monday

Group Warm Up! (if you want to participate in the warm up is highly recommended that you show up on the hour) MAX EFFORT Back

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Friday

Group Warm Up!! Skill Development Snatch   WOD 3 rounds for time of: 21 Hang Power Snatches 75/50lb 21 Box Jumps 24/20″   Cash out:

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Thursday

Group Warm Up!! MAX EFFORT Deadlift 5,5,5,5,5+ Front Squat 5,5,5,5,5+   WOD/Conditioning Tabata Row The Tabata interval is 20 seconds of work followed by 10

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Wednesday

Yoga this morning at 7am!! Group Warm Up!!   MAX EFFORT Shoulder press 5,5,5,5,5+ Ring Row 5,5,5,5,5 (Do these after each round of shoulder press)

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Tuesday

    Group Warm Up!! MAX EFFORT Overhead Squat 5,5,5,5,5+ Back Squat 5,5,5,5,5+   WOD For time: Run to Gary Ave 30 burpees, jumping over

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LABOR DAY!!

We will be closed today. Your WOD assignment is: Go do something active. Even if it is active stretching, riding a bike, going to the

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Saturday

****ATTENTION- First the gym will be hosting “Dupage PADS Mike lifts 100 tons” on Saturday the 30th of August from 8am until 4pm. There will be NO OPEN

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Friday!!

****ATTENTION- First the gym will be hosting “Dupage PADS Mike lifts 100 tons” on Satruday the 30th of August from 8am until 4pm. There will

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Thursday

Group Warm Up!   WOD 3 rounds for time of: 400m run 10 Power Cleans 135/95lb 15 Barbell facing burpees*   *You must do the

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Wednesday

Yoga at 7am!!!    Active Group Warm Up!   “Fight Gone Bad!“ Three rounds of: Wall-ball, 20/14 pound ball, 10/9 ft target (Reps) Sumo deadlift

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Tuesday

Group Warm Up! WOD AMRAP in 15 minutes of: 4 Handstand Push Ups 8 L-Pull Ups*   The standard for the “L” pull up is

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Monday

Group Warm Up!!   MAX EFFORT: Front Squat 1 rep max   WOD 3 rounds for time of: 15 Squat Clean 115/80 15 Lateral over

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Saturday!!

Open Gym From 9:30am until Noon!   Come in and see Joanie. Make up a WOD, or a 1 rep max you missed. Or just

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Friday!!!!

Active GROUP Warm Up!! Skill Work: Snatch   WOD 5 rounds for time of: 12 reps of Snatch Grip Deadlift 95/65lb 12 reps of Hang

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Thursday

Group Warm Up!!   WOD 5 rounds for time of: 10 Grasshoppers 15 Weighted Walking Lunges 55/35lb 20 Kettlebell Swings 55/35lb   Post times to

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Wednesday

Remember YOGA at 7am today!! Active Group Warm Up!!   MAX EFFORT Deadlift 1 rep max   WOD 5 rounds for time of: 9 Thrusters

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Tuesday

Group Warm Up!! MAX EFFORT Shoulder Press 1 rep max   WOD AMRAP in 12 minutes of: 3 power cleans 155/110lb 6 Elevated Push Ups

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Monday

Active, Group Warm Up!!   MAX EFFORT Back Squat 1 rep max   WOD 8 minute AMRAP Run 400m 80 burpees Row for Calories.  

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Saturday

Hours are as follows: 0930 until 1100 is open gym. From 1100-1200 will be a TEAM WOD.   Lets have fun!!

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Friday!!

  TEAM WOD Saturday at 11am!   Group Warm Up!!!   WOD As many rounds as possible  in 20 minutes of: 2 Wall Climbs 4

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Thursday

TEAM WOD this Saturday at 11am!!   Active/Group Warm Up!! WOD/MAX EFFORT 3 rounds of Row 500 Rest as needed Run 400m Rest as needed

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Wednesday

Yoga will resume at 7am today! Group Warm Up!! MAX EFFORT Deadlift 5,5,5,5,5 (deload week, no plus)   WOD “Elizabeth” 21-15-9 reps of: Squat Clean

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Tuesday

Group Warm Up! MAX EFFORT Shoulder press 5,5,5,5,5 (no plus, this is a de-loading week)   WOD 3 rounds for time of: 21 Wall Balls

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Monday

Group Warm Up!  MAX EFFORT Overhead Squat 5,3,3,1,1+   WOD 30 Back Squats* 135/95lb** Run 1 mile *Squats, we are looking for GOOD squats, there

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Saturday!!

OPEN GYM from 9:30am until Noon! You know the drill… Make up a WOD or a lift you missed, Do mobility, Coffee?  

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Friday!!!!

Group Warm Up!   WOD “Helen” 3 rounds for time of: Run 400m 21 Kettlebell swings 55/35lb 12 pull ups Post times to comments…..  

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Thursday

August 30th Mike D. will be lifting 100 tons for the Dupage PADs charity. We will be hosting it at our gym Saturday the 30th

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Wednesday

Active Warm Up!! MAX EFFORT Deadlift 5,3,3,1,1+   WOD 2 rounds for time of: Run to Gary ave Farmers walk 200m with two 55/35lb (one

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Tuesday

Active Warm Up!   MAX EFFORT Shoulder Press 5,3,3,1,1+   WOD 5 rounds for time of: 21 right arm Dumbbell power Snatch 35/25lb 30 reps

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Monday

Active Warm Up!! MAX EFFORT Back Squat 5,3,3,1,1+ Snatch 3,3,3,2,2 (70,75,75, 80,85%)   WOD For time: Row 500m 50 burpees 50 one legged squats alternating

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Saturday!!!

Open Gym From 9:30am until noon! Come in for a gymnastics WOD. Make up a lift or workout that you missed. Do mobility and have

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Friday

Active Warm Up!! Gymnastic warm up…. WOD “Running Grace” 5 rounds for time of: Run 400m 6 Clean and Jerks 135/95lb   Post loads and

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Thursday

  Active Warm Up!!!   WOD “Barbara“ Five rounds, each for time of: 20 Pull-ups 30 Push-ups (once again the standard is CHEST TO DECK)

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Wednesday

Yoga at 7am today!!   Max Effort Hang Squat Clean 3,3,3,3,3 Deadlift 3,3,3,3,3+   GHD sit ups 50 reps Hip and back Ext 50 reps

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Tuesday

MAX EFFORT Shoulder press 3,3,3,3+   WOD 50-35-20 rep rounds of: Russian Swing 55/35lb Wall Ball 20/14lb Kettlebell Clean and Jerk 55/35lb*   With the

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Monday

MAX EFFORT Overhead Squat 3,3,3,3,3+ Back Squat 3,3,3,3,3+   WOD Starting each round with a 400m run do: 21-18-15-12 rep rounds of Burpees     

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Saturday

Open Gym from 9:30am until Noon!! Come make up a WOD, work on Olympic lifts, do mobility. Or just come have coffee and then see

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Friday!!!

Active Warm Up!!   WOD/MAX EFFORT   Two rounds of the following two AMRAPS with a 5 minute rest between AMRAPS. AMRAP 5 minutes to

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Thursday

Active Warmup!   MAX EFFORT Front Squat 5,5,5,5,5+   WOD 10,8,6,4,2, rep rounds of 135/95lb Squat Cleans 50,40,30,20,10 rep rounds of Sit ups Post loads

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Wednesday

Yoga at 7am!!!!! Active Warm Up!! MAX EFFORT Deadlift 5,5,5,5,5+ Box Jump 3,3,3,3,3 at 85% or higher.   WOD 5 rounds for time of: 100

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Tuesday

MAX EFFORT Shoulder Press 5,5,5,5,5+ Split Jerk 5,3,3,2,1,1,   WOD AMRAP in 15 minutes 3 wall climbs 6 up downs 9 toes to bar  

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Monday

MAX EFFORT Hang Squat Snatch 5,3,2,2,1, Back Squat 5,5,5,5,5+   Conditioning- 10 minutes of: Every Minute on the minute Sprint 50m (when you cross the

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Friday!!

Active Warm Up WOD 21-18-15-12- and 9 rep rounds of:95/65 pound Deadlift95/65 pound Hang power clean95/65 pound Front squat95/65 pound Push jerk   Post loads

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Thursday

There is NO YOGA tonight. WOD Run to Gary Ave. then complete 5 rounds: 10 Kettlebell Swings 70/55 10 Box Jumps 30/24 Then… finish with

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Wednesday

Yoga at 7am this morning! Active Warm Up!! WOD/MAX EFFORT You have 7 minutes to complete the following with 100% effort. row 250m 10 wall

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Tuesday

WOD/MAX EFFORT 10 Minutes of Max Double unders Rest 10 Minutes to find a Two Hands Anyhow Max* Rest as needed… 5 Minutes of Kettlebell

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Monday

Active Warm Up WOD/MAX EFFORT: It is also labeled a ‘Max Effort’ because every round should be a 100% effort. Each round of 4 minutes

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Friday!!!

Active Warm Up…   Skill Development Gymnastics. We will work on basic gymnastic movements which may include the following: Skin the Cat Handstand Pirohoutte Pass throughs

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Thursday

YOGA TONIGHT AT 7pm!!!! Active Warm Up!!!   WOD 3 rounds for time of: Run 400m 21 One legged Squats alternating 21 Grasshoppers   Post

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Wednesday

Yoga today at 7am!!!!!   WOD 5 rounds for time of: 3 Cleans (go heavy, and you may power or squat clean) 20 burpees  

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Tuesday

Active Warm Up…   “CrossFit Total“ Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Anyone in a position

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Monday

I hope everyone had a great weekend celebrating this great countries 238th birthday! We will start the week with a bodywieght cardio WOD and then

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Monday June 30, 2014

Fourth of July Week… Let’s have some fun this week! Active Warm-up  (1-2 rounds) WOD: 4 rounds for time: 9  Thrusters (95/65) 12 Walking lunges

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Friday

WOD 4 rounds for time of: Run to Gary Ave 15 Kettlebell Swings 70/55lb 12 Chest to bar pull ups   Post loads and times

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Thursday

MAX EFFORT Front Squat 5,5,5,5,5, (deload)   WOD AMRAP in 15 minutes: 10 Squat Cleans 115/80lb 10 Barbell facing burpees (you must jump over the

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Wednesday

YOGA CLASS AT 7am Today!! WOD 50-35-20 rep rounds of: Double unders* Kettlebell swings 55/35lb Sit ups** *if you are capable of doing 50 doubles

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Tuesday

MAX EFFORT Deadlift 5,5,5 (40,50,60%) WOD 3 rounds for time of: 21 Sumo Deadlift Highpulls 95/65lb 21 Toes to bar 21 Wall Balls 20/14lb Post

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Monday

MAX EFFORT Back squat 5,5,5 (40,50,60%) Shoulder press 5,5,5 (40,50,60%) WOD AMRAP in 12 minutes of: 4 wall climbs 8 Grasshoppers 12 one legged squats

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Saturday

Open Gym From 9:30am until Noon. Come make up a lift you missed or a WOD, and of course you are always encouraged to do

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Friday

WOD “Helen” 3 rounds for time of: Run 400m 21 Kettlebell Swings 55/35lb 12 pull ups   Post times to comments….

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Thursday

MAX EFFORT Front Squat 5,3,3,1,1+   WOD 21-18-15-12-9-6 rounds of: Wall balls 20/14lb Sumo Deadlift High Pull 75/50lb Double unders   post loads and times

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Wednesday

MAX EFFORT Deadlift 5,3,3,1,1+   WOD 3 rounds of 15 Power Clean 155/105 15 Box Jumps 24/20   Post loads and times to comments…..

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Tuesday

MAX EFFORT Shoulder press 5,3,3,1,1+   WOD AMRAP in 15 Minutes of: 15 Dumbbell Squat Snatch 35/25lb (alternate arms at your desire) 30 sit ups

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Monday

Active Warm Up!!   MAX EFFORT Overhead Squat 5,3,3,1,1+ Back Squat 5,3,3,1,1+ WOD Run to Gary Ave. Then 2 rounds of: 21 Pull ups 21

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Saturday

OPEN GYM FROM 9:30-Noon!!   Come do a WOD, make up a MAX EFFORT or have coffee and do mobility!!

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Friday!!

MAX EFFORT Deadlift 3,3,3,3,3+   WOD “Jackie” 1000m row 50 thrusters 45/30lb Barbell 30 pull ups For time….   Post loads and times to comments…

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Thursday

PALEO CHALLENGE!!!! Active Warm Up MAX EFFORT Front Squat 3,3,3,3,3+ Squat Clean 3,3,3,3,3 (find a 3 rep max with good form)   NO WOD. If

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Wednesday

******ATTENTION******Do not FORGET!!! We have a 7am YOGA For the CrossFit athlete today!!   Active Warm Up MAX EFFORT Tabata Push Up The Tabata interval

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Tuesday

Active Warm Up! MAX EFFORT Shoulder Press 3,3,3,3,3+   WOD 4 rounds for time of: 15 Hang Power Snatch 75/50lb 15 Toes To bar Post

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Monday

Active Warm up! MAX EFFORT Back Squat 3,3,3,3,3+ (70,80,80,90,90%) Box Jump 2,2,2,2,2 (at 80%) WOD 3 rounds for time: 30 Weighted Box Step ups 24/20″

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Friday

Active Warm Up MOBILITY/ Paleo Talk….. FULL REPORTS. WOD 21-15-9 rep rounds of: Power Snatch 95/65lb Pull Ups Burpees   Post loads and times to

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Thursday

Active Warm Up… MAX EFFORT Front Squat 5,5,5,5,5+   WOD 3 rounds for time of: Run 400m 15 Dumbbell Thrusters 35/25lb 15 Grasshoppers   Post

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Wednesday

Active Warm-up MAX EFFORT Deadlift 5,5,5,5,5+   WOD 12 minute AMRAP of: 12 Russian Swings (GO HEAVY)* 7 Ring Push ups (standard is the ring

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Tuesday

Active Warm up! MAX EFFORT Shoulder Press 5,5,5,5,5+   WOD 5 rounds for time of: 9 Hang Power Cleans 115/80lb 9 Push Press/Jerk 115/80lb 9

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Monday

Our Active Warm Up…. MAX EFFORT Back Squat 5,5,5,5,5+ (65,75,75,85,85%) The only (+) round is the final 85%   Conditioning: For time: Row 500m: 50

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Friday

Please read the all of the following: MAX EFFORT Snatch… Skill Work, 1 rep max   WOD A (if you can do an unassisted pull up)

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Thursday

Please bring your answers in, post them to comments, email a coach, or post to Facebook in our group:  How is the Paleo Challenge going

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Wednesday

MAX EFFORT Clean & Jerk 1 rep max (you may squat or power clean)   WOD 5 rounds for time of: 5 Wall Climbs 10

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Tuesday

WOD Run 400m 21 Burppees 21 Pull ups 21 Kettlebell Swings 55/35lb Run to Gary ave 21 Kettlebell Swings 55/35lb 21 Pull Ups 21 Burpees

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Saturday

WE ARE CLOSED ON MEMORIAL DAY.  Remember the Fallen!    Murph for Miller is today at CrossFit Tri-Cities! If you cannot make it to their

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Friday

Holiday HOURS: Saturday normal hours, Monday Memorial Day we are CLOSED. Murph For Miller is this Friday and Saturday! Follow this link if you plan on going

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Thursday

Murph For Miller is this Friday and Saturday! Follow this link if you plan on going out to CrossFit Tri Citites in Saint Charles to participate there. Otherwise we

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Wednesday

Murph For Miller is this Friday and Saturday! Follow this link if you plan on going out to CrossFit Tri Citites in Saint Charles to participate there. Otherwise we

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Tuesday

Murph For Miller is this Friday and Saturday! Follow this link if you plan on going out to CrossFit Tri Citites in Saint Charles to participate there. Otherwise we

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Monday

We have a busy week this week. We will be doing most of our 1 rep max lifts this week, and we will be doing Murph

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Saturday!

Murph For Miller is next week! Follow this link if you plan on going out to CrossFit Tri Citites in Saint Charles to participate there. Otherwise we will be

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Friday

Murph For Miller is next week! Follow this link if you plan on going out to CrossFit Tri Citites in Saint Charles to participate there.

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Thursday

The Paleo Challenge Starts today!!!!! Weigh yourself and have measurements done to see where you line up (optional) ACTIVE WARM UP: 2 rounds of: 10

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