Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Wednesday

Tomb of the unknown soldier….. We are doing ‘Murph’ (HERO WOD) on Friday in support of CrossFit Tri-Cities event “Murph for Miller” All proceeds go

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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….

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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

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Friday

Max EffortTurkish get up  WOD3 rounds for time of: 21 Pull ups21 Box Jumps 24/1821 Burpees Post times to comments…… 

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Thursday

MAX EFFORTPower Snatch 3,3,2,1,1 WOD4 rounds for time of:Run 400m21 Wall Balls 20/1621 Russian swings 70/55lb

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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.

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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. 

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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….. 

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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.

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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

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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….. …

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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

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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

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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. 

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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

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Wednesday

MAX EFFORTFront Squat 3,3,3+ WOD100 grasshoppers for time*Every minute on the minute complete 3 burpees. Post WOD MOBILITY…..

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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

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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

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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

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Thursday

WOD5 rounds for time of:10 push ups15 Kettlebell swings20 double undersrun 200m Post loads and times to comments….

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Wednesday

MAX EFFORTShoulder press 3,3,3+ WOD21-15-9 rep rounds for time of: Squat cleans 115/80lbToes to bar.

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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….

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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

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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

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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….

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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…..

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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….

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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,

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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,

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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,

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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

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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,

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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.

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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,

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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….

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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

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Wednesday

MOBILITY For the first 30minutes,Gymnastics movements for the next 30minutes.We will be selectively working on basic movements.

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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

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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

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Saturday

Rest day….Have a happy Easter! ALSO DO NOT FORGET TO SUBMIT YOUR 13.4 SCORES BEFORE SUNDAY BY 5pm!!!

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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

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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

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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

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Monday

WODFor time complete the following:  Row 1000m50 Deadlifts 185/125lb50 burpees Post loads and times to comments……

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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.

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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….

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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….. …..

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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

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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….

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Friday

MAX EFFORTTBD!!!???? WOD5 rounds for time of:50 feet of weighted walking lunges 44/26 kettlebell21 burpees

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Thursday

Above demonstration of Rx Wall Climb. Skill Development:Movement/Mobility WOD15 minute AMRAP:3 Wall climbs6 toes to bar9 grasshoppers

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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…..

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Tuesday

MAX EFFORTPower Snatch 3,2,1 WOD21-18-15-12-9-6 rep rounds ofSumo Deadlift High pull 75/50lbPush Press 75/50lb

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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,

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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

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Thursday

MAX EFFORTFront squat 5,3,1+ WODFor time complete the following: 30 SQUAT clean and jerks 135/95lb

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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. …….

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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…..

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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

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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

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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

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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

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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

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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

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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

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Wednesday

MAX EFFORTShoulder press 3,3,3+ WOD4 rounds for time of15 Push jerks 115/80lb15 burpees Post loads and times to comments….. …..

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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

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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

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