Workout, Happening, and Updates at CROSSFIT CAROL STREAM

  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

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

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

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

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

  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

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

Open Gym from 9:30-Noon.   Come do a WOD, Team WOD, or do some max efforts.

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

  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.

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

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

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

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

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

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

  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

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

We will be open from 9am until noon today.   Shoulder press 3,3,3+ Push Press 3,3,3. Push jerk 3,3,3.   WOD Three rounds for time

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

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

  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

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

“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.

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.

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

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

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

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

  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

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

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

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

  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

  “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

  Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments.

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

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

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

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

  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

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

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

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

  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

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

  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  

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

  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

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

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

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

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

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

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

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

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

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

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

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

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

  ..   WOD 4 rounds for time of: 400m run 20 kettlebell swings 55/35lb 30 sit ups

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

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

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

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

Reminder we will be open from 9 to 11 on Friday.The day after workout (you can thank me later)… this should be fun! 5 rounds

Happy 4th of July!!!!!We will be closed today in celebration, be safe, have fun, enjoy the beautiful day and our independence! Friday we will have

For time complete the following: Run 400 meters 3 Rounds: 15 Kettlebell swings (55/35) 15 Box Jumps (24/20) 30 Double Unders Run 400 meters  

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

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

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

  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

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

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

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

REST DAY REST DAY AKA KEITH DAY

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

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

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

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

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

…………… 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……

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

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

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

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

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

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

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

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

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

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….

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

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

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:

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,

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