Workout, Happening, and Updates at CROSSFIT CAROL STREAM
WODs`
Tuesday
MAX EFFORTShoulder Press 1 rep max WOD5 rounds for time of: 6 push/split Jerks 135/959 Box jumps 30/24 Post loads and times to comments….
Monday
MAX EFFORTBack Squat 1 rep max WODWeather permitting: “Helen”3 rounds for time of:Run 400m 21 Kettlebell swings12 pull ups OR-Do 1 burpee, 1 pull up
Saturday JUST PLAY!!!!
Come to Just Play in Carol Stream at Gary and Lies!! Come to Just Play in Carol Stream at Gary and Lies!! Come to Just
Friday
Max EffortTurkish get up WOD3 rounds for time of: 21 Pull ups21 Box Jumps 24/1821 Burpees Post times to comments……
Thursday
MAX EFFORTPower Snatch 3,3,2,1,1 WOD4 rounds for time of:Run 400m21 Wall Balls 20/1621 Russian swings 70/55lb
Wednesday
BUY IN: 500m row for time5 Skin the catsif you cannot do a skin the cat you must complete 10 strict toes to bar i.e.
Tuesday
WOD21-18-15-12-9-6 rep rounds for time of:Deadlift 95/65lbHang Power Clean 95/65lbFront Squat 95/65lbPush press/jerk 95/65lb Post loads and times completed.
Monday
MAX EFFORTOverhead Squat 5,3,1+Back Squat 5,5,5 (no plus) WODAMRAP in 13 minutes run 200m21 Grasshoppers21 Starbursts Post loads and times to comments…..
Friday
MAX EFFORTSplit Jerk 3,3,3,3 WOD Five rounds for time of:135/95 pound Power clean, 10 reps15 Wall ball shots, 20/16 pound ball Post time to comments.
Thursday
MAX EFFORTTabata Push Ups8 intervals of 20 seconds of work followed by 10 seconds of rest. Chest to the deck, and full lock out to
Wednesday
MAX EFFORTDeadlift 5,3,1+Ply-drills…. (box jump compilation) WOD5 rounds for time of:Run 200m7 thrusters 135/95lb. Post loads and times to comments….. …
Tuesday
“While on a hike, our 130-pound English Mastiff, Louis, went down more than two miles from our car. My husband, an Army medic and avid
Monday
Another great video. MAX EFFORTBack Squat 5,3,1+Box jump 3,3,3 at 85% WODrun 400m21 pull ups21 burpeesrun 800m21burpees21 pull upsrun 400m
Friday
I normally do not post things of this nature but I cannot avoid sharing this. Please enjoy, and if you have any questions please ask.
Thursday
Has anyone seen this man?? He is known by the name Michael and hates burpees. If you see him please have him report to CrossFit
Wednesday
MAX EFFORTFront Squat 3,3,3+ WOD100 grasshoppers for time*Every minute on the minute complete 3 burpees. Post WOD MOBILITY…..
Tuesday
MAX EFFORT2 hands Anyhow: put 2 different weights overhead separately. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add
Monday
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died
Friday
WODThe exercises may be completed in any order, but you have to complete the exercise inits entirety.FOR TIME Complete the following:50 burpees30 thrusters 45/30lb barbell50
Thursday
WOD5 rounds for time of:10 push ups15 Kettlebell swings20 double undersrun 200m Post loads and times to comments….
Wednesday
MAX EFFORTShoulder press 3,3,3+ WOD21-15-9 rep rounds for time of: Squat cleans 115/80lbToes to bar.
Tuesday
MAX EFFORTDeadlift 3,3,3+ WODFor time:3 rounds of: 21 burpees21 box jumps 24/18″ 21 one legged squats (alternating) post loads and times to comments….
Monday
MAX EFFORTBack Squat 3,3,3+Box jump 3,3,3 @85% of max height. MAX EFFORTBack Squat 3,3,3+Box jump 3,3,3 @85% of max height. WOD4 rounds for time of:12
Friday
We are putting together an order for some weightlifting shoes…. ask for details.Everyone needs a pair of shoes. Max Effort:Split Jerk 3,3,2,2,1,1, WOD3 rounds for
Thrusday
Full hip drive!! MAX EFFORTPower Clean 3,3,2,2,1,1 WOD3 rounds for time of:15 Hang power cleans 135/95lb15 burpees post loads and times to comments….
Wednesday
MAX EFFORTFront Squat 5,5,5+ WOD10,9,8,7,6,5,4,3,2,1 rep rounds of:Dumbbell Thruster 40/30lbPull ups Post loads and times to comments…..
Tuesday
MAX EFFORTSnatch 3,3,2,2,1,1,1 WOD5 rounds of:7 Kettlebell swings 70/557 box jumps 30/24 Post loads and times to comments….
Monday
I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells,
Saturday
REST DAY….. REST DAY….. I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire,
Friday
I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts,
Thursday
Who wants to buy some chickens??? I will be offering 1 hour private training sessions for the next 2 weeks. We can work on
Wednesday
I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells,
Tuesday
Note: Athlete on the left has both arms locked out at top of swing(proper)…while athlete on the left does not.This could be for several reasons.
Monday
I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells,
Friday
MAX EFFORTKettlebell Clean and jerk 5,5,5,5. WODAMRAP in 15 minutes ofRun 200m15 kettlebell swings 55/35lb10 burpees Post loads and times to comments….
Thursday
Workout 13.5 MEN – includes Masters Men up to 54 years oldComplete as many rounds and reps as possible in 4 minutes of:100 pound
Wednesday
MOBILITY For the first 30minutes,Gymnastics movements for the next 30minutes.We will be selectively working on basic movements.
Tuesday
This is the last week of the OPEN. It is bittersweet to me. I have really enjoyed the extra motivation, and positive energy around the
Monday
The above video has nothing to do with today’s WOD other than it is awesome. WODFive rounds for time of:205/140 pound Power clean, 3 reps10
Saturday
Rest day….Have a happy Easter! ALSO DO NOT FORGET TO SUBMIT YOUR 13.4 SCORES BEFORE SUNDAY BY 5pm!!!
Good Friday
The class schedule for Good Friday is as follows9, 10 and 11am. The 4-6pm classes will be closed. WODFor time complete the following: 21 Power
Thursday
MEN – includes Masters Men up to 54 years oldComplete as many reps as possible in 7 minutes following the rep scheme below:135 pound Clean
Wednesday
Mobility day… Mobility day…. Note: On Good Friday there will be no afternoon classes.
Tuesday
WOD2 rounds with 2 minute rest between rounds of: 21 Box jumps 24/1821 Chest to bar pull ups21 Triple unders21 knees to elbows21 wall balls
Monday
WODFor time complete the following: Row 1000m50 Deadlifts 185/125lb50 burpees Post loads and times to comments……
Friday
This Friday Night the 22nd of March (TONIGHT) Jessicas band “Trash Can Symphony‘ will be playing at Shark City on Bloomingdale and Army Trail Rd.
Thursday
Watch this video!! 3,2,1 GO! Workout 13.3 12 minute AMRAP of:150 Wall balls90 Double-unders30 Muscle-ups Post to comments….
Tuesday
This Friday Night the 22nd of March Jessicas band “Trash Can Symphony’ will be playing at Shark City on Bloomingdale and Army Trail Rd. They
Monday
DETERMINATION! I have to say I am really proud of everyone’s efforts in the CrossFit open so far. I have been judging videos for HQ
Friday
WODFor time Complete the following:Run 400m30 Dumbbell bench press 40/25lb30 sit upsRun 600m20 Dumbbell bench press 40/25lb20 sit upsRun 800m10 Dumbbell bench press 40/25lb10 sit
Thursday
OPEN WORKOUT 13.2 MEN – includes Masters Men up to 54 years oldComplete as many rounds and reps as possible in 10 minutes of:115 pound Shoulder
Wednesday
We will be following the mainsite the rest of the week WOD3 rounds for time of:1 arm Overhead Walk 70lb 1 arm Farmers Walk 55/35lb100ft
Tuesday
MAX EFFORTOverhead Squat 3,3,3+ WOD7 Minutes of Burpees!!!!as many as you possibly can.
Monday
The games WOD’s will bring the best out of all of us!!!! SKILL DEVELOPMENT:Pull Up WODAs many rounds as possible in 12 minutes of:5 Chest
Friday
Please READ: Special TiebreakIn this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be
Thursday
We will be hosting the “open” every week for the next 6 weeks. Please sign up and participate. It is a great way to take
Wednesday
I would like to apologize for any inconvenience for closing last night. I did not really have a choice due to weather. You will have
Tuesday
We will be hosting the “open” every week for the next 6 weeks. Please sign up and participate. It is a great way to take
Monday
We will be hosting the “open” every week for the next 6 weeks. Please sign up and participate. It is a great way to take
Friday
Skill Development:Forward rolls….Muscle UpsInverted hangs WOD A or B A. 30 muscle ups for time: Post times to comments: WOD BB. With a continuously running
Wednesday
MAX EFFORTDeadlift 5,5,5 WOD21-15-9 rep rounds for time of: Kettlebell swings 70/55lbChest to bar pull ups Post loads and times to comments….. …..
Tuesday
WODThree rounds for time of:26 Wall ball shots, 20 pound ball75/50 pound Sumo deadlift high-pull, 26 reps26 Box jump, 20/16″75/50 pound Push press, 26 repsRow
Monday
…………….. MAX EFFORTBack Squat 5,5,5 (40,50,60%) WOD5 rounds for time of:6 Clean and Jerks 135/95lb10 lateral burpees post loads and times to comments….
Friday
MAX EFFORTTBD!!!???? WOD5 rounds for time of:50 feet of weighted walking lunges 44/26 kettlebell21 burpees
Thursday
Above demonstration of Rx Wall Climb. Skill Development:Movement/Mobility WOD15 minute AMRAP:3 Wall climbs6 toes to bar9 grasshoppers
Wednesday
MAX EFFORTPower Clean 3,2,2,1,1 WOD10,9,8,7,6,5,4,3,2,1 rep rounds ofHang squat cleans 115/80lb20,19,18,17,16,15,14,13,12,11 rep rounds of:Sit ups Post loads and times to comments…..
Tuesday
MAX EFFORTPower Snatch 3,2,1 WOD21-18-15-12-9-6 rep rounds ofSumo Deadlift High pull 75/50lbPush Press 75/50lb
Monday
Are you still eating Paleo??? Max EffortOverhead Squat 5,3,1+ Complete as many rounds as possible in 15 minutes of:10 Kettlebell swings, 2 pood10 Box jumps,
Friday
When doing the push ups you hips should NOT touch the ground, only your chest. Look forward so you do not lead with your face
Thursday
MAX EFFORTFront squat 5,3,1+ WODFor time complete the following: 30 SQUAT clean and jerks 135/95lb
Wednesday
MAX EFFORTDeadlift 5,3,1+ WOD“Helen“Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (55/35lb)12 Pull-ups Post time to comments. …….
Tuesday
MAX EFFORTShoulder press 5,3,1+ WODRow 500m30 split snathces 115/80lb30 box jumps 30/2430 burpeesRow 500m Post loads and times to comments…..
Monday
MAX EFFORTBack Squat 5,3,1+Box Jump 3,3,3 (85% of max height) WOD3 rounds for time of:10 hang power cleans 135/95lb2 rounds of “Cindy”5 pull ups10 push
Friday
Everyone did awesome today at the Filthy fifty. We definitely saw improvements….Eat clean and you will see results! You cannot run a race car on
Thursday
I want to thank everyone in the morning classes for cleaning the gym. You all made it a better place. A special thank you to
Wednesday
WODTabata row….8 intervals of 20 seconds of work followed by 10 seconds of rest. MOBILITY.
Tuesday
The Filthy Fifty will be this Thursday. WODAMRAP in 20 minutes of:5 thrusters 95/65lb7 Hang power cleans 95/65lb10 Sumo Deadlift-High-pulls 95/65lb Post loads, rounds and
Monday
Why cake you may ask in the beginning of the closing week of the Paleo challenge? I will tell you….Red Velvet cake is my favorite
Friday
MAX EFFORTFront Squat 3,3,3+ WOD The following exercises Box jump 24/18 Sit up Double under Will be done in 1 minute, 2 minute and 3
Thursday
SKILL DEVELOPMENT?? Work on something…. Double unders?? Muscle Ups?Kettlebell work?Your shoulders? WOD4 rounds of:21 Kettlebell swings 55/35lb21 Knees to elbows21 wall balls Post loads and
Wednesday
MAX EFFORTShoulder press 3,3,3+ WOD4 rounds for time of15 Push jerks 115/80lb15 burpees Post loads and times to comments….. …..
Tuesday
Gwen re-visited… only we do squat cleans for our Gwen, which is much more difficult. Agreed?? MAX EFFORTDeadlift 3,3,3+ WOD5 rounds for time of:9 Right
Monday
POST LOADS AND TIMES TO COMMENTS>…. MAX EFFORTBack Squat 3,3,3+Squat jump 5,5,5 WODPick one of the following two workouts to complete. “Cindy“Complete as many rounds
Thursday
Skill DevelopmentSnatches… WOD21-15-9 rep rounds for time ofPower snatch 95/65lbpull ups Post loads and times to comments….