Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

  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

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Friday

  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

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Thursday

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

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Monday

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

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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

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Friday

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

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Thursday

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

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Monday

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

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Saturday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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:

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Saturday

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…..

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Friday

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

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Wednesday

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  

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Tuesday

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

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Monday

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

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Saturday

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!

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

  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

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Wednesday

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

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Tuesday

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

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Monday

    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

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Saturday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Saturday

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

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Friday

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

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Thursday

. ..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

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Wednesday

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

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Tuesday

  “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

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Monday

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

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Friday

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

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Thursday

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

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Tuesday

. 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

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Monday

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.

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Saturday

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

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Friday

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

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Thursday

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)

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Tuesday

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

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Monday

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  

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Saturday

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

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Friday

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

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Thursday

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

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Wednesday

  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

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Tuesday

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

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Monday

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…

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Saturday

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!

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Friday

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

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Thursday

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

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Wednesday

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.

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Tuesday

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

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Monday

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

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Friday

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,

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Thursday

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

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Wednesday

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

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Tuesday

  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

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