Workout, Happening, and Updates at CROSSFIT CAROL STREAM

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

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

Open Gym from 9:30am until Noon.   Come in and work on a skill or do much needed mobility…..

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

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

WOD 3 Rounds for time of: Run 400m 21 Kettlebell swings 55/35lb 12 Burpees   Post times to comments…..

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

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

Open Gym from 9:30am until Noon. Rule is if you come in  you are required to do 30 minutes of mobility…  

“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

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

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…

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…

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  

Open gym 9:30 until noon… Come in for mobility, lift some wight, or make up a WOD you missed.

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

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

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

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

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

Open Gym from 9:30am until noon!! Come on in, you know the drill…   HAPPY EASTER!

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

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

  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,

WOD 5 Rounds for time of: 15 Russian Kettlebell Swings 70/55lb 15 Up downs 15 Grasshoppers Post times to comments…..

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

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

MAX EFFORT Split Jerk 1 rep max   WOD 3 Rounds for time of: 15 Hang Power Clean 135/95lb 15 Box Jump 24/20

MAX EFFORT Front Squat 1 rep max   WOD   The following exercises Wall Ball 20/14 Sit up Double under   Will be done in

MAX EFFORT Deadlift 1 rep max   WOD 3 Rounds for time of: Run 400m 20 Dumbbell Snatch 50/35lb   Post loads and times to

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.

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.

Open Gym from 9:30am until noon. MOBILITY, MOBILITY, MOBILITY!!

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

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.

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

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

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

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

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:

MOBILITY!!!   Shoulder and Hip mobility WOD…..    

Conditioning/WOD 3 rounds of ROW 1000m Rest…… OR 3 rounds of Run 800m Rest… OR Run to Schmale for time.

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

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

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

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

WARM UP: Agility drills wall Climbs/walkouts Wall Balls Kettlbell Swings and snatches/1 arm swings. Box Jumps Walking lunges. Then STRETCH and MOBILITY

WOD AMRAP in 10 minutes of: 10 Thrusters 65/45lb 10 pull ups   Post loads and times to comments….

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

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

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

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,

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

MAX EFFORT Push press 5-5-3-3-3-1-1-1-1-1 reps   MOBILITY… Work on any deficiencies you may have.

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

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….

OPEN GYM!!!   9:30am until noon. Come work on something you suck at or just come and work on awesomeness!!

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

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

MAX EFFORT 5 minute AMRAP of Rope Climb   WOD 300 squats 75 ring dips You may partition reps in any order to complete total

**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

Group Warm-up   WOD 12 minute AMRAP 5 handstand Push ups 10 Deadlifts (60% of 1 rep max)   Post total rounds and reps completed

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

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

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

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

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

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

Open gym from 9:30am until Noon! See you then…   Reminder the CrossFit Open starts February 27! Sign up now!

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

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

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

WOD 5 rounds for time of: 15 Power Snatches 75/50lb 30 Wall Balls 20/14lb   Post loads and times to comments…..

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

Come in for Post Valentines day WOD or mobility. 9:30am until noon!

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

WOD 10 rounds for time of: 10 Up Downs 10 Tuck Jumps 10 Grasshoppers Post times to comments….

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

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

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,

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

WOD 3 rounds for time 30 Wall balls 15 Inverted Burpees! 15 Bumper Burpees!

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….

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

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

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….

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!

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

WOD 4 rounds for time of: 20 Lunges 20 Grasshoppers 20 Sit ups     Post thoughts, concerns, and complaints to the message box located

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:

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

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

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

MAX EFFORT Push Jerk 1 rep max (you may split it)   WOD 21-15-9 Power Snatch 95/65lb Toes To Bar

MAX EFFORT/WOD/CONDITIONING 4 rounds of Row 500m rest 3 minutes per round.  

WOD AMRAP in 15 minutes of: 20 double unders 10 burpees* (add 1 burpee each additional round)   example: first round do 20 double unders

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

  Work on your goals this week, talk to your coach to see how to tackle it! MAX EFFORT Overhead Squat 1 rep max  

Open Gym from 9:30am until noon… Coffee, Mobility, makeup a WOD or Max Effort….