Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Monday

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

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Saturday

Open Gym from 9:30am until noon. Come for a WOD, some O-lifting, Kettlebells or just do some mobility and have a cup of coffee…. You

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Friday

MAX EFFORT Back Squat 5,5,5, (40,50,60%)   WOD/Skill Development For 30 minutes you will start with a light barbell and complete 3 squat snatches at

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Thursday

MAX/WOD Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps GHD Sit ups 21

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Wednesday

    WOD 12 minute AMRAP of: 6 power cleans 155/105 12 box jumps 24/20   Post rounds and fractions of rounds to comments…..

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Tuesday

  MAX EFFORT/WOD 5 rounds of a maximum effort of the following Thruster 2/3 of your body weight for max reps Pull ups max reps

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Monday

….   We will be starting a Paleo Challenge on October 1st.  Some people are new to the Paleo diet, so lets help them out

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Friday

The video quality is poor, but you will get the point. WOD 4 rounds for time of: 15 Right arm Dumbbell snatch 50/35lb 20 Double

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Thursday

  Congratulations to Mike and Kelly Nelms for their new baby girl Lola was born yesterday 9:08 am, She is 7 lb 15oz and 21″ long.

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Wednesday

          September 11 2013 This is a very significant day. Not only we were attacked by Al-Qaeda in 2001, we were

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Tuesday

    MAX EFFORT Hang Squat Snatch 1 rep max   Back Squat 5,3,1+   Conditioning: 50 GHD sit ups 50 Hip and Back extension  

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Monday

  WOD 3 rounds for time of: 15 Hang Power Cleans 135/95lb 15 Toes To Bar Run 400m   Post loads and times to comments…..

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Saturday

Open Gym from 9-noon.   Come in for some Olympic lifting, Mobility, or just drop by and have a cup of coffee.

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Friday

  WOD To help you decide, if you did Cindy last time do Mary this time. “Cindy” Complete as many rounds in 20 minutes as

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Thursday

  WOD:   5 rounds for time of: 50 feet of Overhead walking lunges 45/30lb barbell 21 burpees   Post loads and times to comments…..

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Wednesday

  I want to stress that on our strength days strength IS the emphasis, not the conditioning part.   MAX EFFORT Squat Clean 3,3,3,3 Look

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Tuesday

    WOD “Fran“ Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups   Post loads and times/thoughts to comments…..

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Saturday

  ATTENTION we ware closed on Saturday because we will be attending the HotShots 19 WOD at Fire Force CrossFit  in Elmhurst. WE WILL BE

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Friday

ATTENTION we will be closed on Saturday because we will be attending the HotShots 19 WOD at Fire Force CrossFit  in Elmhurst. WE WILL BE

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Thursday

  Skill Development: Rope Climb   WOD 5,4,3,2,1,1,2,3,4,5 rep rounds of Kettlebell Clean and Jerk (double Kettlebells) 55/35lb 10,9,8,7,6,5,4,3,2,1 Rep rounds of Burpees Post times

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Wednesday

WOD For time complete the following: Run 400m 2 rounds for time of: 15 Sumo Deadlift High Pulls 95/65lb 15 ring dips Then Run 400m

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Tuesday

“Gwen“ Clean & Jerk* 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping.

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Monday

WOD 3 rounds for time of: Run 400m 21 Kettlebell swings 55/35lb 21 burpees   Post WOD mobility. Get ready for some O-lifting this week.

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Saturday

Open Gym from 9am till noon.   Come for mobility, a workout, or work on some lifts. I will have coffee ready as well.

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Friday

  WOD 5 rounds for time of: 6 thrusters 115/80lb 9 chest to bar pull ups   post loads and times to comments…

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Thursday

    Measuring up.   MAX EFFORT Deadlift 3,3,3+   WOD 10 minute AMRAP Double Unders   Post loads and total reps to comments….

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Wednesday

WOD: 5 rounds for time of: 9 power cleans 135/95lb 9 burpees 9 toes to bar   Post loads and times to comments….+

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Tuesday

  MAX EFFORT Complete the following lifts in order of appearance: Overhead Squat* 3,3,3+ (70,80,90%) Front Squat 3,3,3+ (70,80,90%) Back Squat 3,3,3+ (70,80,90%)   *if you do

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Monday

POST WOD FOAM ROLLING REQUIRED!!! Roll out those quads and glutes. If you do not you will be sorry… WOD This is a 25 minute

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Saturday

OPEN GYM FROM 9am till Noon Come for a WOD, a Team WOD, O-lifting or just some mobility and a cup of coffee…..

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Friday

  We will be doing Turkish get ups today…. No really… WOD For time complete the following: Run to Gary Ave. 21 Hang Power snatch

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Thursday

  MAX EFFORT/WOD 5 rounds for max effort (not timed) 4 Turkish Get Ups* 5 Box jumps Rules for this workout are as follows: This

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Wednesday

  “Helen“ Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time

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Monday

  I would like to thank everyone again for coming out this past Friday night. I also would like to thank all of you who

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Saturday

OPEN GYM FROM 9am until noon!   Thank you to everyone that came out last night for the Open House! It was a blast to

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Friday

  I want to thank Mike Pajor for making CrossFit Carol Stream what it is today. I have had a goal for a long time

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Thursday

MAX EFFORT Shoulder Press 5,5,5+   WOD Running Grace 5 rounds for time of: 400m run 6 Clean and Jerks 135/95lb Post loads and times

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Wednesday

  MAX EFFORT Squat Clean 5,5,5 rep max. The goal is to find a 5 rep max. Do not put the bar down during the

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Tuesday

WOD “The Fifty Filthy!” For time: 50 Double unders 50 Burpees 50 Wall ball shots, 20 pound ball 50 Back extensions (hips on pad) 50

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Monday

We are going to try a new format with our daily workouts. Please show up, give it a try and have an open mind. The

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Saturday

OPEN GYM 9am till Noon!!   Open Gym 9am till noon!! Make up a WOD work on Olympic Lifting or come in hang out and

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Friday

  Remember we are having the “Open House” on the 9th of August starting at 5pm until 9:30pm. We will be having the event catered

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Thursday

  WARM UP: Agility drills (orange hurdles) 10 punters kick hamstring stretch 10 walking lunges twisting to opposite knee high knees across gym and back

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Wednesday

  SKILL: Work on a skill or mobility.   WOD 21-18-15-12-9 rep rounds for time of: Sumo Deadlift High pull 95/65lb Wall Ball 20/14lb  

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Tuesday

Above video is a friend of miune performing the Clean and Jerk with the Kettlebell. Notice how she does not flip the bell over her

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Monday

  MAX EFFORT Snatch 3,3,3, and 1.  at 60,70,80 and 90%   WOD 3 rounds for time: 400m run 15 toes to bar 15 burpees

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Saturday

Open gym from 9am till noon.   We will be watching the games at Lenny and Mathy’s house from 3pm on. Please bring a Paleo

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Friday

Carl as he pulls himself under the bar during Elizabeth.   I would like to remind everyone that Saturday Lenny and Mathy have invited everyone

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Thursday

Please remember we ARE having 6am classes from now on. I apologize for any mix up. Mathy and Lenny have graciously offered their home this

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Wednesday

  MAX EFFORT Deadlift 1 rep max   WOD 2 rounds for time of: Run to Gary ave Run 400m Each run begins and ends

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Tuesday

The 2013 CrossFit Games is this weekend… Get ready to watch and have fun with your CrossFit Carol Stream family. Details to come….   MAX

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Monday

MAX EFFORT Back Squat 1 rep max   WOD 5 rounds of: 9 power cleans 135/95lb 15 wall balls 20/14   Post loads and times

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Saturday

    Open Gym from 9am till noon. Come in for a WOD, work on your Olympic lifts, work on skill development or just hang

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Friday

  Skill Development: Work on a goat…. maybe double unders??? Pull ups?? barbell movements?   WOD 5 rounds for time of: 5 wall climbs 10

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Thursday

WOD “Helen” 3 rounds for time of: Run 400m 21 Kettlebell swings 55/35lb 12 pull ups Post times and thoughts to comments…..

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Wednesday

    WOD AMRAP in 12 minutes of: 25 Double unders 10 Bumper plate burpees*   *do burpee in front of bumper then jump completely

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Tuesday

..   NOTE We have changed our hours. We are opening the doors at 6am and will be open until noon, and then resume classes

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Monday

  WOD 21-18-15-12 rep rounds of: run 400m pull ups grasshoppers   Post times to comments……

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Thursday

  Skill Development Deadlift/Sumo-deadlift High pull   WOD 4 rounds for time of: 50 double Unders 25 push ups   Post times to comments……

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Wednesday

  Basic Training Shoulder to Overhead movements and its variations   WOD Run to Gary ave and back… (a bit more than 200m) Then complete

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Tuesday

Skill Development BASIC TRAINING : Squat, and all its variations…..   WOD Dumbbell Deadlift 50/35lb Dumbbell power clean Dumbbell front squat Dumbbell Push jerk Rules

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Monday

  I would like to congratulate Keith and Martha Freewalt for their marriage over the weekend. Unfortunately they will not be returning to our gym

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Tuesday

Just in time… here’s today’s workout: 5 rounds for time: 10 V-ups 10 Supermans 10 Grasshoppers 10 Walking lunges (each leg) 10 Burpees

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Monday

We will be holding our first WOD at the new location!!! Here we go!! If you did Cindy last time, do Mary this time and

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Friday

A proven fact, a couple that lifts together has a higher likelihood of staying healthier together and they have a stronger relationship too. TODAY is

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Thursday

  WOD Run 800m 21 Power snatches 115/80lb Run 600m 15 power snatches 115/80lb run 400m 9 power snatches 115/80lb   Post loads and times

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Wednesday

WOD 3 rounds for time of 20 push ups 30 kettlebell snatches 44/26 (alternating) 40 sit ups Post times to comments……      

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Tuesday

Jessica surviving the rain…. (dedicated) MAX EFFORT Clean  3,3,2,2,1,1,   WOD 3 rounds for time of: 21 Power clean and jerk 100/70 With uneven bar

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Monday

New website??? Is CrossFit Carol Stream getting a Facelift? MAX EFFORT Snatch 3,3,2,2,1,1 WOD 6 rounds for time of: run 200m 10 pull ups 10

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Friday

WOD5 rounds for time of:Run 400m15 hang power snatches 95/65lb Post loads and times to comments…. ….

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Thursday

MAX EFFORTPull ups… as many as you can without dropping from the bar. WODTabata ROW for distance MOBILITY… Post reps and distance to comments…. …

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Wednesday

MAX EFFORTDeadlift 3,3,3+Box Jump 3,3,3 @ 85% WODAMRAP in 20 minutes of: the first round is2 alternating Cossack Squats 44/26lb4 Kettlebell clean and jerk 44/26lb6

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Tuesday

MAX EFFORTShoulder press 3,3,3+ WOD4 rounds for time of:15 Dumbbell Split clean 45/30lb15 Burpees ……Post loads and times to comments…..

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Monday

Max effort back squat 3,3,3+ WOD Bottom to bottom tabata squats 8 intervals of 20 seconds of work and 10 seconds of “rest” Rest is

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Friday

…………… MAX EFFORTOverhead Squat 3,3,3+ WOD100 feet of walking lunges and21-18-15-12-9-6 rep rounds ofPull upsSit ups…. post loads and times to comments……

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Thursday

Skill DevelopmentCossack Squat….. WOD3 rounds for time of800m run30 wall balls30 double unders Post times to comments….. ….

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Wendnesday

MAX EFFORTRow 500m WOD21-18-15-12-9 rep rounds ofSumo Deadlift High Pull 75/50lbBox Jumps 24/20″ Post times to comments….. ….

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Tuesday

MAX EFFORTClean and Jerk 1 rep max WOD21-15-9Dumbbell thrusters 45/30lbBurpees Post loads and times to comments…… …

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Monday

I want to thank all of you, for the help with the garage sale. I want to thank all of you for being a part

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SATURDAY

REST DAY…. GARAGE SALE AT JOANIES HOUSE. If you need directions text or call me.Afterwards Joanie is having a cookout/BBQ. Please bring something to eat

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Friday

UPDATE!!! Please do not forget about the CFCS Garage sale at Joanie’s house on Saturday. Please bring your items to donate and sell tomorrow.  Also

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Thursday

Do not forget the CrossFit Carol Stream garage sale this Saturday!! WODAMRAP in 20 minutes of3 wall climbs6 pistols (alternating legs)9 grasshoppers Post thoughts to

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Wednesday

The above video will be our max effort on Thursday. I need volunteers….. MAX EFFORTDeadlift 5,5,5+ WOD 5 rounds of: 9 right arm deadlift 135/95lb 9

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Tuesday

MAX EFFORTShoulder press 5,5,5+ WOD21 Push Jerk 115/80lb21 pull upsrun 400m15 Push Jerk 115/80lb15 pull upsrun 400m9 Push Jerk 115/80lb9 pull upsrun 400mPost loads and

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Monday

MAX EFFORTBack Squat 5,5,5+Sprint 3,3,3 WODAMRAP in 10 minutes of:5 power cleans 135/95lb5 lateral burpees (over the barbell) Post loads and times to comments….

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Friday

I want to remind everyone the Mike D. is running his 100 miler this weekend for PADS.Please be kind and donate….. Hi Everyone, We are

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Thursday

WOD3 rounds for time of:21 Box jumps 24/2021 Kettlebell swings 55/3521 double unders 21 grasshoppers Post loads and times to comments…. …..

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Wednesday

MAX EFFORTFront Squat 1 rep max WOD10,8,6,4 and 2 reps of Squat Clean 135/95lb50,40,30,20 and 10 rep rounds of Sit up Please READ the following:

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Tuesday

First I want to thank The following who came last week to the Just Play event,Kathy, Isabella, Mike and Sue R., Joanie, Lisa, Celeste Keith,

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Friday

We are doing ‘Murph’ (HERO WOD) Today in support of CrossFit Tri-Cities event “Murph for Miller” All proceeds go to Rob Miller home Midwest shelter

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Thursday

We are doing ‘Murph’ (HERO WOD) on Friday in support of CrossFit Tri-Cities event “Murph for Miller” All proceeds go to Rob Miller home Midwest

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