Workout, Happening, and Updates at CROSSFIT CAROL STREAM
WODs`
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
Wednesday
Don’t forget this week we begin the 30 day Paleo Challenge on the 15th of May. On May 23rd CrossFit Tri-Cities is hosting the 7th annual Murph For
Tuesday
Don’t forget this week we begin the 30 day Paleo Challenge on the 15th of May. On May 23rd CrossFit Tri-Cities is hosting the 7th annual Murph For
Monday
Don’t forget this week we begin the 30 day Paleo Challenge on the 15th of May. On May 23rd CrossFit Tri-Cities is hosting the 7th
Saturday
Open Gym from 9:30am until Noon. Come in and work on a skill or do much needed mobility…..
Friday!!
Hey its Friday and we have a couple announcements we want to make. First: We are starting a 30 day Paleo Challenge on the 15th
Thursday
MAX EFFORT Front Squat 5,3,1+ WOD 3 rounds for time of: run 400m 21 wall balls 12 pull ups Post loads and times to
Wednesday
WOD 3 Rounds for time of: Run 400m 21 Kettlebell swings 55/35lb 12 Burpees Post times to comments…..
Tuesday
MAX EFFORT Deadlift 5,3,1+ WOD Complete as many rounds as possible in 20 minutes of: 115-pound Hang clean, 15 reps 12 Ring dips 21
Monday
MAX EFFORT Back Squat 5,3,1+ WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
Saturday
Open Gym from 9:30am until Noon. Rule is if you come in you are required to do 30 minutes of mobility…
Friday!
“The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total
Thursday
MAX EFFORT Front Squat 3,3,3+ WOD 100 feet of walking lunges 21 Pull ups 21 Russian swings 55/35lb 100 feet of walking lunges 18
Wednesday
MAX EFFORT Deadlift 3,3,3+ Broad jump 3,3,3 WOD “Annie” 50-40-30-20-10 rep rounds of Double unders Sit ups Post loads and times comments…
Tuesday
MAX EFFORT Shoulder Press 3,3,3+ WOD 21-18-15-12-9 rep rounds of: Power Snatch 75/50lb Box Jumps 24/20 Post loads and times to comments…
Monday
MAX EFFORT Back Squat 3,3,3+ WOD AMRAP in 12 minutes of: 3 Wall Climbs 6 one legged squats (6 per leg) 9 Grasshoppers
Saturday
Open gym 9:30 until noon… Come in for mobility, lift some wight, or make up a WOD you missed.
Friday!!
WOD 3 rounds for time of: 21-15-9 rep rounds of: Run 400m Over the box-box jumps* burpees * You may step up and over
Thursday
MAX EFFORT Front Squat 5,5,5+ WOD 3 rounds for time of: 20 Weighted walking lunges with 55/35lb kettlebell 20 Grasshoppers 20 Russian Swings 55/35
Wednesday
MAX EFFORT Deadlift 5,5,5+ WOD 10 rounds for time of: 10 Pull Ups 10 Push ups 10 Sit ups 10 Squats Post loads
Tuesday
MAX EFFORT Shoulder press 5,5,5+ Open Workout 13.4 (same standards apply) AMRAP in 7 minutes 3,6,9,12,15,18,21…etc. Clean and Jerk 135/95lb Toes to bar Post
Monday
MAX EFFORT Back Squat 5,5,5+ Box Jump 3,3,3(85-90% of max) WOD 4 rounds for time of: 30 wall balls 30 double unders 30 sit
Saturday!!
Open Gym from 9:30am until noon!! Come on in, you know the drill… HAPPY EASTER!
Friday
Good Friday today. We are open at 6am and only open until Noon. WOD 10,9,8,7,6,5,4,3,2, and 1 rep rounds of: Power Clean 135/95lb Pull
Thursday
On Good Friday our hours will be: 6am until noon. We will be closed in the evening and re-open Saturday for Open Gym. Mobility WOD
Wednesday
WOD 21-18-15-12-9-6 rep rounds for time of: Sumo-Deadlift-high pull. Shoulder to overhead (Shoulder press, push press or push/split jerk) Post WOD: Not for time,
Tuesday
WOD 5 Rounds for time of: 15 Russian Kettlebell Swings 70/55lb 15 Up downs 15 Grasshoppers Post times to comments…..
Monday
MAX EFFORT Snatch 1 rep max (squat) WOD For time: Row 250m Then do 2 rounds of 15 Overhead squats 75/50lb 15 toes to
Saturday!!!
Open Gym From 9:30am until noon. Come make up a 1 rep max that you missed, or a WOD. Do mobility or just have coffee
Friday!!
MAX EFFORT Split Jerk 1 rep max WOD 3 Rounds for time of: 15 Hang Power Clean 135/95lb 15 Box Jump 24/20
Thursday
MAX EFFORT Front Squat 1 rep max WOD The following exercises Wall Ball 20/14 Sit up Double under Will be done in
Wednesday
MAX EFFORT Deadlift 1 rep max WOD 3 Rounds for time of: Run 400m 20 Dumbbell Snatch 50/35lb Post loads and times to
Tuesday
MAX EFFORT Shoulder Press 1 rep max WOD “G.I. Jane” 100 burpee pull ups Ideally, the pull-up bar is one foot above your reach.
Monday
MAX EFFORT Back Squat 1 rep max WOD AMRAP in 7 minutes of: Burpee Box jumps 24/20″ A Burpee Box jump is exactly that.
Friday!
MAX EFFORT 5 rounds Yoke Carry (increase load each round) Power clean x1 (increase load each round) Front load Lunges 50 feet (increase load each
Thursday
MAX EFFORT Squat clean 5,5,5,5. (touch and go, look for a 5rep max) GO heavy! Conditioning: Burpee Broad jump 300 feet for time.
Wednesday
WOD 50-35-20 rep rounds of: Double unders* Kettlebell swings 55/35lb Sit ups** *if you are capable of doing 50 doubles in a row, do
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
Monday
WOD 21-15-9 Thrusters and Burpees No, just kidding! Do this instead: MAX EFFORT Back squat 5,5,5 (40,50,60%) Shoulder press 5,5,5 (40,50,60%) WOD AMRAP in
Saturday
I want to say AWESOME job this Open Season! And thank you all for coming out tonight and celebrating, what a great community that we
FRIDAY!!
FINAL OPEN WOD! Monday it is back to business! Workout 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of:
Wednesday
Conditioning/WOD 3 rounds of ROW 1000m Rest…… OR 3 rounds of Run 800m Rest… OR Run to Schmale for time.
Tuesday
WOD A: Linda 10-9-8-7-6-5-4-3-2-1 reps for time of: 1 1/2 body-weight deadlift Body-weight bench press 3/4 body-weight clean Set up three bars and storm through
Monday
WOD 21-15-9 rep rounds of Push Press 115/80lb (this is a PUSH press not a jerk) Kettlebell Swing 55/35lb Box Jump 24/20″ Post loads
Saturday
Open Gym from 9:30am until Noon. Family WOD at 10:30am. Bring a spouse or significant other. Children, parents, brother, sister, uncle etc… Bring them in
FRIDAY!!!!!!
Family WOD Saturday at 10:30am. Bring a spouse or significant other. Children, parents, brother, sister, uncle etc… Bring them in for a fun family building
Thursday
WARM UP: Agility drills wall Climbs/walkouts Wall Balls Kettlbell Swings and snatches/1 arm swings. Box Jumps Walking lunges. Then STRETCH and MOBILITY
Wednesday
WOD AMRAP in 10 minutes of: 10 Thrusters 65/45lb 10 pull ups Post loads and times to comments….
Tuesday
MAX EFFORT/Skill Development: Turkish Get UP WOD 10,9,8,7,6,5,4,3,2,1 rep rounds of: Kettlebell Clean and Jerk Right arm 55/35lb Kettlebell Swing 55/35 Kettlebell Clean and
Monday
MAX EFFORT Back Squat 5,3,1+ Box Jump 3,3,3 (@80% max) WOD 4 rounds for time of 10 Chest to bar pull ups 15 burpees
Saturday
Open Gym from 9:30am until noon…. Work on something. Do post 14.3 mobility. Work on a MAX EFFORT Front Squats? You know you suck at
Friday!!
Here it is: Workout 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts,
Thursday
Mobility Agility drills Conditioning: Every minute on the minute for 15 minutes do the following High knees 100 feet (down and back) Tapioka Crossovers 100feet
Wednesday
MAX EFFORT Push press 5-5-3-3-3-1-1-1-1-1 reps MOBILITY… Work on any deficiencies you may have.
Tuesday
ROW CHALLENGE: 21,000m by the end of March. This challenge was started NOT so you can just paddle your way through it, but so you
Monday
Skill Development Squat Clean Hang Squat Clean WOD 10,9,8,7,6,5,4,3,2,1rep rounds of Hang squat Clean 135/95lb Burpees Post loads and times to comments….
Saturday
OPEN GYM!!! 9:30am until noon. Come work on something you suck at or just come and work on awesomeness!!
Friday!!
Workout 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups
Thursday
The day before we do Open WOD 14.2! Be smart! Do mobility and work on any problem areas. WOD For time: 1000m row 100
Wednesday
MAX EFFORT 5 minute AMRAP of Rope Climb WOD 300 squats 75 ring dips You may partition reps in any order to complete total
Tuesday
**New Challenge…. You have until the end of March to row 21,000 meters. Good luck! MAX EFFORT Row 500m for time!! WOD 4 rounds
Monday
Group Warm-up WOD 12 minute AMRAP 5 handstand Push ups 10 Deadlifts (60% of 1 rep max) Post total rounds and reps completed
Saturday
Open Gym 9:30am until noon. Come in do mobility, work on a lift you missed or a WOD you want to make up. If you
Friday
Workout 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30
Thursday
This week is the first week of the CrossFit Open. You need to sign up if you have not yet. They will be posting 14.1
Wednesday
This week is the first week of the CrossFit Open. You need to sign up if you have not yet. We will be following the
Tuesday
This week is the first week of the CrossFit Open. You need to sign up if you have not yet. We will be following the
Monday
This week is the first week of the CrossFit Open. You need to sign up if you have not yet. We will be following the
Saturday
Open gym from 9:30am until Noon! See you then… Reminder the CrossFit Open starts February 27! Sign up now!
Friday!!
MAX EFFORT Front Squat 3,3,3+ Box Jumps 3,3,3 (85-90% of max) WOD 4 rounds for time of: Bear Crawl 50 feet Walking lunge 50
Thursday
WOD 21 Overhead squat 95/65lb 50 double unders 15 Overhead squat 95/65lb 35 Double unders 9 Overhead squat 95/65lb 20 double unders Post times to
Wednesday
WOD: AMRAP in 10 minutes of: 5 power cleans 155/105lb 10 Lateral Burpees * Post rounds and fractions of rounds to comments… *must jump over
Tuesday
WOD 5 rounds for time of: 15 Power Snatches 75/50lb 30 Wall Balls 20/14lb Post loads and times to comments…..
Monday
MAX EFFORT Shoulder press 3,3,3+ Push Jerk* 3,3,2, (70,80,90%) *You may do Split Jerks and you may rack between reps. (not touch and go) WOD
Friday
Olympic Lift Skill Development: Snatch 3,3,3 (60,65,70%) WOD Three rounds for time of: 35/25 pound Dumbbell squat snatch, 15 reps, right arm 30 Sit
Thursday
WOD 10 rounds for time of: 10 Up Downs 10 Tuck Jumps 10 Grasshoppers Post times to comments….
Wednesday
MAX EFFORT Deadlift 3,3,3+ WOD Tabata Row for TOTAL distance. The Tabata interval is 20 seconds of work followed by 10 seconds of rest
Tuesday
I want to apologize to anyone that I had mentioned we would be doing Snatch Skill work. We will be doing that later in the
Monday!
Lets start this week right with the much anticipated: “Filthy Fifty” For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings,
Saturday
Open Gym from 9:30am until Noon. Come in and work on one of your goals! Do mobility. Do a WOD or lift you missed. Drink
Thursday
WOD 21-15-9 rep rounds for time of: Sumo Deadlift High pull 95/65lb Ring Dips Pull ups Post loads and times to comments….
Wednesday
MAX EFFORT Front Squat 5,5,5+ WOD With a continuously running clock perform one squat clean the first minute and two squat cleans the second
Tuesday
MAX EFFORT Snatch 3,3,2,2,1,1 (65,70,75,80,85,90) AMRAP in 12 minutes of: 4 Handstand push ups 8 one legged squats (alternating-NOT 4 and then 4) 16 sit
Monday
WOD 5 rounds for time of: 9 Power Cleans 115/80lb 9 Box jumps 24/20 9 Toes to bar Post times and loads to comments….
Saturday
Open Gym from 9:30 until 12:00 It does not snow inside the gym, so come on in for some skill work and some coffee!
Friday
MAX EFFORT Every minute on the minute for 10 minutes complete the following: 2 Squat cleans (start at moderate weight and add until you are
Thursday
WOD 4 rounds for time of: 20 Lunges 20 Grasshoppers 20 Sit ups Post thoughts, concerns, and complaints to the message box located
Wednesday
MAX EFFORT Shoulder Press 5,5,5+ WOD Each round after the first you will add 3 reps to each movement. AMRAP in 20 minutes of:
Tuesday
THE GYM WILL OPEN AT 8am Today due to the extreme cold we will be experiencing. MAX EFFORT Deadlift 5,5,5+ WOD 15-12-9 rep rounds
Monday
SCHOOL IS CANCELLED. But the pain is not…. MAX EFFORT Back Squat 5,5,5+ Box Jump 3,3,3 at 85% of max height. WOD In
Saturday
OPEN GYM from 9:30am until noon! Show up and make up a MAX or WOD you missed or work on a goal you want to
Friday
MAX EFFORT Push Jerk 1 rep max (you may split it) WOD 21-15-9 Power Snatch 95/65lb Toes To Bar
Wednesday
WOD AMRAP in 15 minutes of: 20 double unders 10 burpees* (add 1 burpee each additional round) example: first round do 20 double unders
Tuesday
WOD For time complete the following: 30 Hang Squat Cleans 95/65lb 50 Sit ups 30 Walking lunges with bar in front rack position 95/65lb 50