Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WOD Complete as many rounds as possible in 20 minutes of: 12 dumbbell bench presses 50/35lb* 12 strict pull-ups *With a pair of dumbbells and

WOD A Complete as many rounds as possible in 10 minutes of: 25 squats50-ft. handstand walk WOD B Complete as many rounds as possible in

5 rounds, each for time of: Run 400 meters 15 power clean & jerks 95/65lb Rest 3 minutes between rounds Post total work time to

WOD AMRAP in 20 minutes of: 2 Muscle ups 4 Handstand Push ups 8 Kettlebell Swings 70/55lb Post total rounds to the Zen.

EMOM 20 minutes Even: Front Squat 3 reps (go by feel, but try to stay with same weight throughout the workout) Odd: Double Unders max

WOD 20 minute AMRAP Starting weight is 95/65lb. after the first round you may add weight or take weight off at any time. Power Cleans

Olympic Weightlifting Total Snatch 1,1,1 Clean and Jerk 1,1,1 You will begin by warming up the snatch. When you’re ready you will attempt your first

WOD 3 Rounds for time of: 15 Toes to bar 15 Box Jumps Run 400m Then: 5 Rounds of push ups @35% Post times to

WOD 5 Rounds for time of: 9 Power cleans 135/95lb 12 Over the bar burpees 24 Double unders Post times to the Zen.

EMOM 18 minutes 3 rounds of: Even: Shoulder press x3 Odd: Bar Muscle Ups Max reps Then 3 rounds of: Even: Push Press x3 Odd:

WOD For time: 21 deadlifts Run 400 meters 18 deadlifts Run 400 meters 15 deadlifts Run 400 meters 12 deadlifts Run 400 meters Men: 225

Weightlifting: Snatch Balance 3,3,3 Overhead Squat 2,2,2 Snatch (squat) 1,1,1 Conditioning: 50 Strict Toes to bar for time. (NO SWINGING OR KIPPING) Alternate would be

WOD AMRAP in 25 minutes: 1 Strict pull up 3 Pull ups 3 Handstand push ups 6 Push ups 6 One legged squats alternating 9

WOD 5 Rounds for time of: Run 400m 15 hang Power Snatches 95/65lb Post times to the Zen.

WOD 20 minute AMRAP of: 2 Muscle ups (or 4 chest to bar and 4 ring dips) 4 Right arm kettlebell clean and jerks 55/35lb

WOD 3 rounds for time of: Run 400m 21 Burpees Run 200m with 45/25lb bumper Then conditioning: 5 Rounds NOT for time: push ups at

WOD 5 rounds for time of: 9 Deadlifts 5 Squat Cleans 3 Thrusters Men use 135lb Women use 95lb Post times to the Zen.

WOD AMRAP in 20 minutes 5 Chest to bar Pull ups 10 Dumbbell push press alternating 50/35lb 20 Walking lunges Post rounds completed to the

WOD “Mini Murph” Through your generosity, CrossFit Carol Stream, in our members’ name, donated $520 to The Midwest Shelter for Homeless Veterans. Thank you all

EMOM 16 minutes 1st: Back squat x3 (select weight by feel…) 2nd: 25% Push-up max 3rd: Back squat x3 4th: Pull-up negative x2 Repeat for

“Chipper” AMRAP 20 Minutes 10 Box Jumps (24/20) 20 KB Snatches – 10 L/10R (55/35) 30 Grasshoppers 40 KB Russian Swings (55/35) 50 Double-Unders Scale

4 Rounds of 3 minute AMRAP 6 Deadlifts (115/75) 4 Hang Squat Cleans (115/75) 2 Jerks/Push Press (115/75) 1 minute REST between rounds Conditioning: 5

Monday July 13, 2020 Buy in: 400 m run then 5 rounds for time: 10 med ball goblet squats (20/14) 10 med ball squat cleans

WOD “Helen” Three rounds for time of: Run 400m 21 Kettlebell Swings55/35lb 12 Pull ups Post times to the Zen.

Strength WOD Five, 3 minute rounds to complete the following: Back Squat x10 reps (your bodyweight, but not to exceed 225/155) Strict Ring dips Max

WOD AMRAP in 12 Minutes of: 3 Squat Clean Thrusters 95/65lb 6 Toes to bar 9 Burpees Post rounds completed to the Zen.

EMOM 16 minutes Even Minutes: Deadlift x3 reps (no dropping) Odd Minutes: Double unders max reps Add or take off weight any time. Conditioning: 5

WOD AMRAP in 22 Minutes: 3 Handstand Push ups 6 Pull ups 8 One legged squats 200m Run Post rounds to the Zen.

We will be closed on Saturday in recognition of Independence Day. WODYou may do this workout in any order, but all reps of given exercise

Weightlifting/WOD 30 Squat Snatches for time, Workout is scored by total weight you moved and the time it took to move it. You can add

EMOM 18 Minutes: First Minute: Front Squat 3 reps Second Minute: Strict Pull ups (max reps) Third Minute: Push ups (max reps) Practice SLIPS for

WOD 7 Rounds for time of: 10 Burpees 15 Kettlebell Swings 55/35lb 200m Run Post times to the Zen.

Today and tomorrow (Saturday in case you cannot come today) is “Murph for Miller.” There is no cost to do the WOD, we only ask

WOD Murph prep. Mobility and “SLIPS” Deadlift 3,3,3,3,3 (touch and go and no dropping) 10-20 minutes of SLIPS practice, before and after (scales, L-sits, inversion

WOD AMRAP in 20 minutes 10 Push Press 95/65lb 20 Sit ups Run 200m Post rounds to the Zen.

Weightlifting 15 minute EMOM of the Clean Go as heavy as you are able and do not be afraid to add weight each round. First

This week on Friday is “Murph”  We can modify to anyone that wants to participate in Murph. WOD AMRAP in 20 minutes 3 Wall Climbs

WOD 12-9-6-3 reps for time of: Power cleans 155/110lb Chest to bar pull ups Post times to the Zen.

WOD/Strength….. 5 two minute rounds 10 Overhead Squats (for total weight) Max effort Strict Toes To Bar Rest one minute Conditioning: 5 Sets of push

WOD For time: Run 200m 30 Kettlebell Swings 55/35lb 30 Box jumps 24/20” Run 400m 2 Rounds of 15 Kettlebell Swings 55/35lb 15 Box jumps

Weightlifting/Strength day Clean (squat) & Jerk (you may split) 5×2+1 (5 sets of 2 cleans and 1 jerk) Back Squat 3×3 (go heavier than last

WOD For time: Run 400m Then two rounds of: 10 burpees 10 pull ups Then Run to Gary Ave Then two rounds of: 10 Pull

In honor of the United States Army’s 245th Birthday we will be doing the ‘scaled’ version of 1775. AMRAP in 40 minutes of 17 power

EMOM 15 Minutes First Minute: Back Squat 3 reps (go by feel) Second Minute: Strict Pull Up max reps Third Minute: Hand Stand Push up

WOD AMRAP in 20 Minutes 10 Russian swings 55/35lb 10 Weighted walking lunges 55/35lb 10 burpees Post rounds completed to the Zen.

Weightlifting: Snatch (squat) 5×2 (go by feel) EMOM 15 minutes of: First minute: Front Squat x3 Second Minute: Push ups (35% of max) Third Minute:

WOD 4 Rounds for time of: Run 400m 10 Pull ups 20 Wall balls Post times to the Zen.

WOD50-35-20 reps for time of: (time cap is 30 minutes unless that affects next class)Weighted step ups 24/20″ with 55/35lb kettlebellGrasshoppersKettlebell Swings 55/35lb Post times

5 Rounds of 2 minutes to run 200m and max rep thrusters 75/55lb1 minute rest. Post total thrusters to the zen. Perform SLIPS after workout.

AMRAP in 20 Minutes10 Deadlifts 185/130lb10 Toes to bar10 over the bar burpees Post total rounds to the Zen.

EMOM 15 minutesFirst minute: Front Squat x3 (at moderate weight)Second Minute: Push Ups Max RepsThird Minute: Candlestick (roll back then forward to stand) Max reps

WE ARE BACK!! 20 minute AMRAP5 Pull ups7 Power Snatches 75/55lb10 Box Jumps 24/20″ Post total rounds to the Zen.

We are currently shutdown. Join us for at home workouts!

Join us for some great at home workouts!

We are currently shutdown.

Complete as many rounds as possible in 10 minutes of: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm ♀

Mandatory shutdown Day number….. 9?? Join us for some great at home workouts and nutrition coaching.

We are currently shutdown due to the Virus. We will re-open as soon as we are able. Come join us for some great home workouts.

Mandatory shutdown Day 8

Day 7 of mandatory shut down. Join us for some great home workouts!

It continues… COVID 19 Shutdown day 6. Join us for some GREAT at home workouts!

Day 5 of COVID-19 Shutdown. Join us for some great at home workouts!

COVID-19 Day 4 Shutdown. But that will not stop us! Join us to have access to some awesome home workouts!

Day Three of mandatory closure. If you want great at home workouts become a member and download our software. We will be back soon!

Day Two of mandatory closure. If you want great at home workouts become a member and download our software. We will be back soon!

Day One of mandatory closure. If you want great at home workouts become a member and download our software. We will be back soon!!

WOD For time: 400 Double unders 200 Calories (bike or row) 100 Wall Balls Partition the reps as desired. There is a 30 minute time

Our 6:30 Class is cancelled today. WOD 6 Rounds of: First Minute: Strict pull ups Second Minute: Strict Ring Dips Third Minute: High Box Jumps

WOD AMRAP in 20 minutes of: 5 Dumbbell power cleans 50/35lb (pair of bells) 10 Dumbbell walking lunges 50/35lb (single bell) 15 burpees After the

EMOM 20 Minutes Even minute: Front Squat 3 reps @75% Odd minute: Max reps pass through on paralletes… Then do 3 sets of 10 reps

Online Qualifier workout #2 Masters 60+ For time: 15 chin-over-bar pull-ups 10 overhead squats, 95/65 lb. 15 chin-over-bar pull-ups 10 overhead squats, 115/75 lb. 15

WOD Online qualifier workouts: Complete as many rounds as possible in 6 minutes of: 8 thrusters, Masters plus: 95/65 (everyone else: 115/85 lb.) 50 double-unders

WOD 8 rounds for max reps of: 20 seconds of deadlifts, rest 10 seconds20 seconds of handstand push-ups, rest 10 seconds 225lb men, 155lb women.

WOD: “The Chief“ Max rounds in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a

Weightlifting: Push Press 3,3,3,3,3 Dumbbell Push press: 5,5,5,5,5 Conditioning: 3 sets of 10 Bumper raises Reverse hypers Do mobility. Post loads to the Zen.

WOD A AMRAP in 15 minutes of: 3 Muscle ups 15 Kettlebell swings 55/35lb 30 sit ups WOD B 5 pull ups 5 Ring dips

WOD 5 Rounds for time of: 10 Chest to bar Pull ups 15 Box Jumps 24/20” 20 Dumbbell Power Snatches alternating 50/35lb Post times to

WOD 3 rounds for time of: 3 minutes of handstand hold in as few sets as possible (AFSAP). After each round, perform 5 burpees for

WOD 3 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for

Weightlifting/Skills 7 Rounds (not for time) 1 Snatch Balance 3 Overhead Squats Then 3×3 Front Squat 83% of 1 rep max Conditioning: 3 rounds of:

WOD AMRAP in 25 minutes of: 2 Strict Pull ups 3 Pull ups 4 Handstand Push ups 6 Push ups 6 One legged squats alternating

WOD 3 Rounds for time of: 10 Power Clean and Jerks 135/95lb 30 Wall Balls 20/14lb Conditioning (anytime during the day): 5 sets of push

Weightlifting/WOD/Skills 5 Rounds, for time, but not as important as load and movement. 3 Deadlifts (heavy as you are able) 3 Bar Muscle ups* *You

WOD AMRAP in 10 minutes of: 2,4,6,8,10,12….etc adding two reps every round until the time is complete. Walking Lunges Burpees Then 5 Rounds of Push

Weightlifting/WOD/Skill Development For time and Load: 50 Double unders 5 Squat Snatches 50 Double unders 4 Squat Snatches 50 Double unders 3 Squat Snatches 50

WOD You will do Four 5 minute rounds of Row Calories 18/13, THEN AMRAP 3 Handstand Push ups 6 One legged Squats alternating 9 Kettlebell

Open WOD 11.1 & 14.1 MEN – includes Masters Men up to 54 years oldComplete as many rounds and reps as possible in 10 minutes

Complete with strict form and purpose, for time: 30 Front Squats @ 80% of 1 rep max 50 Strict ring dips You may partition the

WOD AMRAP in 15 minutes: 5 Power Cleans 135/95lb 7 Over the bar burpees 10 Toes to bar Post total rounds to the Zen.

Weightlifting: Shoulder press 5,3,1, Push Press 5,3,1 Push Jerk 5,3,1 Then do SLIPS for 20 minutes. Post loads to the Zen.

EMOM 5 rounds on a continuously running clock of: First Minute: Back Squat body weight max reps Second Minute: Strict Pull ups max reps Third

WOD 5,4,3,2, and 1 rep rounds of: (Power) Clean and Jerk 135/95lb Rope Climb After workout do Scales front and Back, and Negative Ring dips

WOD Complete as many rounds as possible in 10 minutes of: 3 burpee box jump3 deadlifts6 burpee box jump6 deadlifts9 burpee box jump9 deadliftsEtc. 20-in.

WOD 10,9,8,7,6,5,4,3,2 and 1 rep rounds of: Squat Snatch 95/65lb Chest to bar pull ups After workout practice SLIPS Post times completed to the Zen.

Weightlifting: EMOM Squat Clean for 15 minutes total. First 5 minutes 3 reps @ 75% of 1 rep Second 5 minutes 2 reps @ 80%

WOD: AMRAP in 20 minutes 4 Wall Climbs 8 Toes to bar 12 Up Downs After the workout do 5 sets of push ups at

WOD 10,9,8,7,6,5,4,3,2 and 1 rep rounds for time of: Right arm Kettlebell Snatch Left arm Kettlebell Snatch Russian Swings Right arm Kettlebell Clean and Jerk

EMOM 15 minutes First Minute: Front Squat 5 reps at 70-75% of max Second Minute: Push up at 35% of max Third Minute: Strict Muscle

WOD AMRAP in 16 minutes 4 Handstand Push Ups 6 Deadlifts 225/155lb 8 One Legged Squats alternating After the WOD practice SLIPS for 20 minutes.