Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WOD “Grace” 30 Clean & Jerks for time 135/95lb   Post times to comments……

WOD “Isabel” For time: Snatch 135/95 pounds, 30 reps You may squat snatch, power snatch or split snatch as long as it goes from ground

MAX EFFORT Deadlift 1 rep max (No Belts, No Straps) * What is functional about using straps or belts? Post answers to comments.   WOD

MAX EFFORT Shoulder Press 1 rep max!   WOD 3 Rounds for time of: 21 Kettlebell Swings 55/35lb 21 Box Jumps 24/20

MAX EFFORT Back Squat 1 rep max   WOD/Conditioning (optional) For time: 50 wall balls 50 burpees 50 double unders How much of the WOD

OPEN GYM 9:30am until noon…. WOD 3 rounds of Tire Flips 10x 10 weighted pull ups      

MAX EFFORT De-Load! Back Squat 5,5,5. Shoulder Press 5,5,5. Deadlift 5,5,5. These are all at 40,50,60% with NO PLUS. WOD 4 rounds for time of

Open at 8am. MAX EFFORT/Skill Development. Snatch 3,2,2,1,1,   Conditioning: 3 minute Long Cycle (double Kettlebell Clean and Jerk) 3 minute Snatch Rules: You may

WOD 3 rounds for time of: 21 Kettlebell Swings 55/35lb 21 Box Jumps 24/20 21 Double Unders   Post times to comments…..

HOURS For Today!!!! Brrrrrrrr! : Open at 9am Regular hours rest of day.   WOD AMRAP in 20 minutes of: 5 Thrusters 95/65lb 7 Hang

  WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many

Open Gym from 9:30 until noon.   You know the drill….

  Remember, Pick 2 fitness goals to complete by April 1! MAX EFFORT Shoulder Press 5,3,1+   WOD Row 500m 50 Turkish Get ups 35/25

We will be open at 9am! Happy New Year!!! MAX EFFORT Deadlift 5,3,1+     WOD 5 rounds for time of: 20 wall balls 14

Happy New Year 2014 To all!!! This year we are going to be more goal oriented. We will be setting up a goal system so

New Years Eve open 9am until Noon. New Years Day Closed. Thursday Jan 2nd Open at 9am… normal hours.   End of year WOD for

New Years Eve Hours: 9am until noon We will be closed on New Years Day Thursday the 2nd we will open at 9am. MAX EFFORT

Open gym from 9:30am until Noon.   Make up a WOD, continue burning of those Christmas cookies you ate, work on a lift or just

WOD For time: Row 1000m Then 2  rounds of: 15  thrusters 75/50 20  burpees 35 double unders   Post time to comments……..

We will open at 9am today.   If you missed the 12 days of Christmas… today is a good day to make it up.  

Holiday Hours: December 24, 9am until noon Christmas: Closed 26th of December: Open at 9am until 11am. Afternoon classes as usual.   New Years Eve:

12 Days of Christmas On the 11th day of Christmas my true love sent to me: 11 GHD Sit ups 10 Wall balls 9 Kettlebell

Open Gym…. 9:30am until noon. Come for some mobility, Make up a WOD that you missed, or one you avoided!    

12 Days of Christmas On the 10th day of Christmas my true love sent to me: 10 Wall balls 9 Kettlebell Swings 8 Grasshoppers 7

We will open at 7am today.   12 Days of Christmas On the 9th day of Christmas my true love sent to me: 9 Kettlebell

On Thursday We will be doing a light WOD and immediately following with MOBILITY. Please try to come in this day, as we all need

12 Days of Christmas   On the 6th day of Christmas my true love sent to me:   7 Pull Ups   6 Walking lunges

12 Days of Christmas On the 6th day of Christmas my true love sent to me:   6 Walking lunges 5 Burpees! 4 Front Squats

OPEN GYM From 9:30am until noon   Come on in and get out of the snow and cold!!

On the 5th day of Christmas my true love sent to me:   5 Burpees! 4 Front Squats   3 Box jumps,   2 wall

We will open at 7am today. There will not be a 6am class. On the 4th day of Christmas my true love sent to me:

On the 3rd day of Christmas my true love said to me: 3 Box jumps, 2 wall climbs (walkouts if you like), 1 Hang power

12 days of Christmas… Do: 2 wall climbs, then 1 hang power clean (any weight)   WOD 6 rounds for time of: 3 wall climbs

Today  begins CFCS 12 days of Christmas….. MAX EFFORT On the first day of Christmas my true love gave to me: Hang Power Clean 1

Open Gym From 9:30 until noon.   Then we celebrate tonight!!

Do not forget to ask about the Christmas party!!   MAX EFFORT Front Squat 5,5,5+   WOD 400m Walking lunges*   *Hint- 27 lengths (8

We will be opening at 7am today. There will not be a 6am class. Also if you do not know about the Christmas party you

MAX EFFORT Deadlift 5,5,5+   WOD AMRAP in 12 minutes of: 25 Double unders 10 Bumper plate burpees*   *do burpee in front of bumper

MAX EFFORT Back Squat 5,5,5+   WOD “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 135/95 pound Hang power cleans, 10 reps

WOD Start with a 500m row Then do 21-15-9 rep rounds of: Burpees Kettlebell Swings 55/35lb Then finish with a 400m run…   Post times

Open Gym from 9:30am until noon…. Come to make up a WOD, do some mobility work on some O-lifts or just have coffee…..

If you want to participate in partner WOD’s please be punctual. (The partner WOD will be designed that everyone will be able to do it

Holiday Hours: Wednesday 6am until 11am. All afternoon classes we are closed. Thursday Closed. Friday 9am until noon. Saturday Open gym 9:30 until noon  

MAX EFFORT Olympic Total Snatch 1 rep max Clean and Jerk 1 rep max   Conditioning: L-Sit for a total of 3 minutes, rest as

WOD 7 rounds for time of: 10 Thrusters 65/45lb 10 pull ups 10 burpees   Post times to comments…..  

Open Gym 9:30 until noon. Make up a WOD or Max that you missed, Do mobility, foam roll. Drink coffee. See you in the am!

MAX EFFORT Front Squat 1 rep max   WOD 21-15-9 rep rounds for time: Hang Squat Cleans 115/80lb Push ups Post loads and times to

We will be opening at 7am today. There is NO 6am class.   Skill Development Gymnastics…. L-Sits Handstands Ring work   WOD 5 rounds of:

MAX EFFORT Deadlift 1 rep max!   WOD AMRAP in 15 minutes of: 10 up downs 10 toes to bar 10 grasshoppers 10 double unders

MAX EFFORT Shoulder Press  1 rep max   WOD 12 Minute AMRAP 12 Shoulder to overhead 35/25 lb Dumbbells (yes that is 2 d-bells) 12

MAX EFFORT Back Squat 1 rep max   WOD AMRAP in 12 minutes of: 5 Power Clean 135/95lb 10 burpees 15 pull ups   Post

Open Gym from 9:30 until noon….   You know the drill!!

Skill Development: Snatch…. and all things involving this awesome movement!!   WOD “Randy“ 75 pound Power snatch, 75 reps for time. Post time to comments.

  Please note the following: *We will be opening at 7am today* (there will not be a 6am class)   MAX EFFORT Shoulder Press 5,5,5

Skill Development…. Work on a goat!   WOD/Conditioning 4 rounds of row 500m rest 3 minutes between rounds.   Post row times to comments….  

Max Effort/Skill development Deadlift 5,5,5 (40,50,60% NO PLUS!) De-load week. Take your time with these lifts, meaning don’t power through the reps because they are

    MAX EFFORT/SKILL FOCUS Back Squat 5,5,5 (40,50,60% NO PLUS!!) De-load week. Take your time with these lifts, meaning don’t power through the reps

Open Gym from 9am until noon!!   Work on a goat…. Do a Gymnastics WOD…. Work on an Olympic lift…. Do mobility…. Drink coffee….  

WOD AMRAP in 15 minutes of: 9 power Cleans 115/80 12 Push ups 15 Sqauts   Post loads and times to comments…..

WE WILL BE OPENING THE GYM AT 7am TODAY.   MAX EFFORT Front Squat 5,3,1+   WOD 5 rounds for time of: 9 Thrusters 95/65lb

Max Effort: Deadlift 5,3, *1*   WOD A. 5,4,3,2,1 rep rounds of: Deadlift your 1+ weight Box jump as high as you can manage (you

MAX EFFORT Shoulder press 5,3,1+   WOD 21 Right arm Kettlebell Snatches 55/35 21 Grasshoppers 21 Left arm Kettlebell Snatches 55/35 21 Pull ups 15

MAX EFFORT* Snatch 3,3,3. (70,80,90% of 1 rep) Back Squat 5,3,1+   Standing Broad Jump 1,1,1,1 (4 attempts to find the longest distance you can

Open Gym from 9:30am until noon…. Work on your O-lifts, make-up a WOD you missed, or work on your GOAT.

End of Paleo Challenge WOD: Note: we did this workout 2 days before the challenge started on a Monday. 3 rounds for time of: Run

. ..ATTENTION..There will be no 6am class today. We will be open for the 7am class. HAPPY HALLOWEEN! And this marks the end of the

WOD The following exercises Squat Sit up Double under Will be done in 1 minute, 2 minute and 3 minute sets with a 1 minute

  “Heavy Fran” Three rounds, 15-12-and 9 reps, for time of: 135/95 pound barbell Thrusters 45/30 pound weighted Pull-ups For weighted pull-ups, placing a 45/30

WOD For time complete the following: Run to Gary ave Then do 3 rounds of the couplet 21 Russian swings 70/55lb 21 push ups then

Open Gym 9:30am until noon….. You know the drill…..

Nice job to everyone in the squat cleans today. I was very happy with everyone’s effort and movements.   WOD AMRAP in 15 minutes of

We will be closed for the 6am class tomorrow. We will open at 7am.   MAX EFFORT Squat clean 5,5,5,5,   Skill Development: Work on

WOD For time complete the following: 21-15-9 Deadlift 225/155 Wall Ball 50-35-20 20/14lb    

. Ok… Busy day today for all you WOD junkies out there…..   MAX EFFORT Shoulder press 3,3,3+ WOD #1 5,4,3,2,1 rep rounds for time

MAX EFFORT Overhead Squat 3,3,3+ Front Squat 3,3,3+ Back Squat 3,3,3+   Row 500m for time….. as fast as humanly possible.

Open Gym 10am until Noon!! Come in for a WOD or work on a lift or just do some much needed mobility!

Today we are doing a WOD to support a charity that helps with Autism awareness. Please feel free to donate here.   WOD “Lift Up

MAX EFFORT Power Snatch 1 rep max Split Jerk  3,2,2,1,1, (65,75,85,90,95%) Conditioning: 21-15-9 of: Kettlebell Swings 70/55lb GHD Sit ups Hip and Back Extensions (snaky)

WOD For time: Row 500m 50 Burpees 50 Lunges Row 500m   Post WOD Mobility. Focus on hip mobility.

WOD 5 rounds for time of: 9 Right Arm Deadlift 135/95lb* 9 Left Arm Dumbbell Thrusters 45/30lb 9 Left Arm Deadlift 135/95lb* 9 Right Arm

WOD You just have to love Mondays!! AMRAP in 20 minutes of: 5 Pull ups 5 Grasshopper Push ups* 10 Pistol/one legged squats alternating  

Open Gym from 9:30am until noon. Come in for a WOD or lift that you missed this week or work on something else.  

MAX EFFORT Shoulder press 5,5,5+ Snatch (squat) 3,3,2,2,1,1, (65,70,75,85,90,90%)   Conditioning (partition in any order as needed) For time: 50 GHD sit ups 50 Toes

WOD: 3 rounds for time of: 12 power cleans 135/95lb 15 box jumps 24/20 400m run   post loads and times to comments…

  MAX EFFORT Deadlift 5,5,5+   “Test 3“ Tabata Squat Max reps of Muscle-ups in 4 minutes The Tabata interval is 20 seconds of work

MAX EFFORT Back Squat 5,5,5+ Hang Power Clean 3,3,3,3 (find a 3 rep max)   Conditioning: Run to Scmale for time. Or 1 50m sprint

Second week of Paleo challenge!! How is everyone doing??   WOD 30-25-20-15-10-5 rep rounds of: Pull ups Burpees….   Post thoughts and times to comments…

Open Gym from 9:30am until noon. Come work on your Muscle ups!! Or do mobility and well you know the drill…. we have coffee!

  WOD 6 rounds for time of: 5 forward rolls 10 Up downs 15 grasshoppers   Buy out 50 GHD sit ups & 50 Hip

  “DT“ Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

I want to say nice job to everyone during yesterdays Max Efforts.  I saw a lot of good technique and effort put into those lifts.

Paleo Challenge STARTS Today. Eat Clean and share what you are doing to prepare meals, or avoid bad habits. Post in comments, or it would

WOD:   3 rounds for time of: Run 400m 21 Burpees 21 Lunges 21 Toes to bar   Post times to comments…..

OPEN GYM From 9:30 until Noon….    

WOD AMRAP in 12 minutes of: 9 Power snatches 115/80lb 9 push ups* Run 200m (silver post)   *chest to deck and full lock out,

Great job to everyone on the TOTAL. I am proud to see everyone put in the effort to reach those 1 rep maxes.   WOD

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments.   You have 3 attemepts to complete a

  WOD 3 rounds of: Row 500m Run 400m Rest…. (3-5minutes) The row starts with the athlete STANDING behind the rower. On the count of

WOD Five rounds for time of: 20 Pull-ups 30 Kettlebell swings, 1.5 pood 40 Double-unders   Post loads and times to comments…. Note** On Wednesday