Workout, Happening, and Updates at CROSSFIT CAROL STREAM

MAX EFFORTPower Clean 3,3,2,1,1 (70,75,80,85,90%) WOD21-18-15-12-9 rep rounds for time of: Kettlebell Swing 55/35lbBox Jump 24/18Sumo Deadlift High Pull 95/65lb Post loads and times to

MAX EFFORTL-Sit 3 minutes. Scored by how many sets it takes to complete duration. WODComplete five rounds of:On the rings, lower from an inverted hang,

When squatting, keeps the knees in line with your feet. You can do this by ‘pushing the ground apart with your feet’ and activating your

INTRODUCTORY FREE WOD 10-10:30 INTRODUCTORY FREE WOD 10-10:30 MOBILITY 10:30-11:15 MOBILITY 10:30-11:15

Paleo Challenge…. How is it going? Have you cheated?? Notice anything different? MAX EFFORTFront Squat 5,5,5+ WOD21-15-9 rep rounds for time of:  Squat Cleans 135/95lbLateral

WOD‘Nancy’5 rounds for time of:run 400m (dress for it) 15 overhead squats 95/65lb Post loads and times to comments….

CrossFit brings out the finest lads MAX EFFORTDEADLIFT5,5,5+Broad Jump 3,2,1 WOD‘Annie’50,40,30,20,10 rep rounds for time ofDouble UndersSit ups Post loads and times to comments….. 

MAX EFFORTShoulder Press 5,5,5+Split Jerk 5,5,5, WOD3 rounds for time of:15 Hang Power cleans 115/80lb15 box jumps15 Toes to bar Post loads and times to

MAX EFFORTBack Squat 5,5,5+ WODFor time complete the following: Row 100050 burpees30 pull ups

TEAM WOD 10am TEAM WOD 10am TEAM WOD 10am

Pull those shoulders back!! WOD50-35-20 rep rounds for time of:Wall ballsBurpeesDouble Unders!!!! Look Familiar??

How is everyone doing on the Paleo challenge thus far??  MAX EFFORTOverhead Squat 1 rep max WODAs many rounds as possible in 15 minutes of:4 

Advent TGU!! What is your Paleo breakfast?? A favorite of mine is apple chicken sausage(Trader Joes), 1 sweet potato, apple sauce, raspberries, and topped with

Advent OHS by Mike P. The 30 day Paleo challenge has begun…. help your friend (especially those new to this) and post your favorite Paleo

MAX EFFORTSnatch 3,3,3. WODFor time:  30 Dumbbell Bench press 50/35lb21 Pull ups20 Dumbbell Bench press 50/35lb  15 pull ups10 Dumbbell Bench press 50/35lb   9   pull

MAX EFFORTDeadlift 1 rep max WODTBD Post loads and thoughts to comments…. …

MAX EFFORTShoulder press 1 rep max WODFor time:  “Grace”30 Clean and Jerks 135/95lbEveryone will have a counter for this WOD. Post loads and times to

HAPPY NEW YEAR!!!!! What are your fitness goals for the new year??  MAX EFFORTBack Squat 1 rep max WOD4 rounds for time of:15 Kettlebell swings

Todays Hours are as follows9,10, and 11am.New Years Day we are closed.  We are starting a 100% PALEO Challenge on the 7th of January. Get

Ok the party is tonight at 7pm, bring a paleo dish if you would like. The address is on the whiteboard. If you need anymore

Please post in comments WHO is coming to the Christmas party on the 28th so we can have a head count. Thank you!! MAX EFFORTSnatch

Another example of how CrossFit is more than how fast you can do Fran…. I want to say thank you to everyone that came and

When pulling the bar during the clean (or Snatch) be sure to open your hips completely by driving your hips forward and straightening your legs

REST DAY REST DAY First Christmas Advent Challenge: Do 300 repetitions of 3 different ‘ab’ exercises (of your choice) and divide up up the 300 any way

Christmas Advent Challenge: ?? WODFor time complete the following:12 burpees21 Thrusters 75/50lb12burpees 21 pull ups12 burpees21 Sumo deadlift high pulls 75/50lb12 burpees21 push press 75/50lb12 burpees21 grasshoppers post

THERE WILL BE NO FORMAL CLASSES TODAY. Sorry for any inconvenience…. Christmas Advent Challenge: as many burpees in three minutes as possible. WOD21-18-15-12 rep rounds of:Kettlebell

THERE WILL NO FORMAL CLASSES THURSDAY NIGHT. Christmas Advent Challenge Day 19: ?? Skill DevelopmentSnatch…. WOD21-15-9Power snatch 75/50lbBox jumps 24/18 Post times to comments…..

Christmas Advent Challenge Day 18: ?? WOD5 rounds for time of:9 Deadlift 155/110lb7 Hang Power cleans 155/110lb5 Front Squats 155/110lb3 Push/Split Jerks 155/110lb

Christmas Advent Challenge Day 17: ??? Sometimes in CrossFit there are going to be exercises we do not like, or cannot do. There is always a modification

Christmas Advent Challenge Days 15 & 16: 100 push ups, 100 squats, and 100 up downs… TEAM WOD @ 10AM TEAM WOD @ 10AM Sometimes

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant

Christmas Advent Challenge Day 13: ???? MAX EFFORTSnatch grip Deadlift 5,5,5 WOD3 rounds for time of:Run 800m50 Kettlebell Sumo-Deadlift-high-pull 55/35lb50 sit ups Post loads and

Christmas Advent Challenge Day 12: ????Note… I have received a few photos so far on the TGU and OHS challenge. Where is yours?? MAX EFFORTSquat Clean 3,3,3Box

Christmas Advent Challenge Day 11: ???? WOD “Fran“ Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups Post loads adn times to comments…..

Christmas Advent Challenge Day 10: This Challenge is different, you have until Christmas to complete it. You have to overhead squat OR Turkish get up

REST DAY………………. Christmas Advent Challenge Days 8-9:250 Grasshoppers (spread it out and break it up as much as you want.)And Paleo Chair mobility. The “Paleo

Christmas Party December 28, who is in??? Please post to comments if that date works for you!! Christmas Advent Challenge Day 7: ???? MAX EFFORTDeadlift

Christmas Advent Challenge Day 6:??? WOD 7 rounds for time of: 10 pull ups 10 push ups  10 sit ups 10 squats Followed by mobility!!!

Christmas Advent Challenge day 5: ???  We had some smoking fast times by the backwards runners… Travis came in at just over 2 minutes!!  I

Christmas Advent Challenge Day 4: ???? Day 3 the two best times for the barbell 800m run was completed by Mike D. and Jessica! Nice

Eat Clean!!! ADVENT CHALLENGE DAY 3: ?? MAX EFFORTBack Squat 5,3,1+Broad Jump 3,3,3 WODAMRAP in 12 minutes of:10 burpees10 box jumps10 Sumo-deadlift High pull 95/65lbs

There will NOT be a team WOD today. But…. Today begins the December challenge: We are doing an advent calender style challenge. Each day we

MAX EFFORTFront Squat 3,3,3+ WOD5 rounds for time of:Run 200m5 thrusters 135/95lb10 pull ups Post loads and times to comments…. Post Paleo recipes as well.

WODAMRAP in 10 minutes of: 10 supermans (with bumper)10 Grasshoppers10 V-ups Every minute on the minute you must stop whatever exercise you are doing and

Get ready for the next challenge to be posted December 1st. In the beginning of the year we wrote a list of goals that we

Skill Development: Clean & Jerk “Gwen“ Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor

This is an old video that I have posted before, but it is a good one. MAX EFFROTOverhead Squat 3,3,3, WOD21-15-9 rep rounds for time

POST TURKEY WOD!!!! Hours are 10,11, noon, and 1pm classes. NOTE: I am expecting the 10am class to be busy, so we may be running

CLASSES ON “Black Friday” will be as follows:(Start times) 10am, 11am, Noon, and 1pm. MAX EFFORTDeadlift 3,3,3+Box Jump 3,3,3 At 85% of max height WODFor

There will not be any classes on Thanksgiving. There will be classes on Friday the day after, but hours will be limited. Please post in

MAX EFFORT/WOD It may look easy on paper but…. 5 Rounds for max reps of (there is no time limit)The workout is scored by total

TEAM WOD 10am!!! TEAM WOD 10am!!!!! TEAM WOD 10am!!! TEAM WOD 10am!!!!!

There will be NO 4pm class today. All other classes will be as scheduled.  MAX EFFORTFront Squat 5,5,5+ WODComplete the couplet for time:2 rounds of:21

Here is challenge for any takers…… complete a total of 10,000m on the rowing machine by “Black Friday” (The day after Thanksgiving) Who is in?

*****CORRECTION***** There WILL BE Classes as normal this evening. There will be a celebrity coach filling in for me. Mike Pajor is a friend and certified CrossFit

The above video is very basic, but descriptive, please watch the entire clip. There will be NO SCHEDULED classes this evening. *****CORRECTION***** There WILL BE Classes

***There will be no ‘Formal’ Evening Classes on Tuesday the 13th of November (tomorrow). *** MAX EFFORTSnatch Balance 3,3,3, WODYou may partition the reps as needed:100

This Friday November 9, we are going to the Village Tavern to send our very own Fonz Ortiz off to the National Guard. We will

This Friday November 9, we are going to the Village Tavern to send our very own Fonz Ortiz off to the National Guard. We will

MAX EFFORTDeadlift 5,5,5+ WOD“Jackie”Complete for time:Row 1000m50 thrusters 45/30lb barbell30 pull ups. Post times thoughts, complaints to comments……

Support the troops… Max EffortShoulder press 5,5,5+Split Jerk 3 2 1 WOD5 Rounds for time of:6 Hang power cleans 155/105lb15 burpees Post loads and times

Watch the video please!!!  MAX EFFORT Back Squat 5,5,5+ WOD6 rounds for time of:Run 200m7 Kettlebell swings 70/55lb6 pull ups Post times to comments……

Rest Day!!! Rest Day Rest Day

After watching above video you can assume what we are going to focus on tomorrow.  WOD 21-18-15-12-9-6-3 reps for time of:95 pound Sumo deadlift high

Cat-Man! Not seen is his tail and or the questionably legal bag of catnip! WODAMRAP in 20 minutes of5 Grasshoppers5 Spiders (to be counted same way as

Skill developmentSnatch BalanceHang Snatch WOD5 rounds for time of:Run 400m15 hang power snatch 95/65lb Post loads and times to comments…..

Bella teaching a CrossFit class….. The nut does not fall far from the tree. SKILL DEVELOPMENTSquat Clean WOD5 rounds for time of:9 Squat Cleans 135/95lb9

I want to thank everyone for their hard work last week. A lot of PR’s and I saw a lot of real dedication into changing

… MAX EFFORTSnatch 3,3,2,1,1 WOD21-15-9 rep rounds for time of:Hang Power snatch 75/50Wall Balls 20/16 ….

WOD3 rounds for time of:Run 800m21 kettlebell swings 55/35lb21 Thrusters 95/65lb21 Pull Ups Post loads and times to comments….. …..

…. MAX EFFORTDeadlift 1 rep max WOD3 rounds for time of:21 Grasshoppers21 Box Jumps 24/1821 Sit ups Post loads and times to comments….

MAX EFFORTShoulder Press 1 rep max….. WOD 21-15-9 rep rounds for time of:Power clean 135/95lbtoes to bar Post loads and times to comments… …….

NO PHOTO AVAILABLE MAX EFFORTRow 250m(warmup)Back Squat 1 rep max WOD10 burpeesrun 200m20 burpeesrun 400m40 burpeesrun 800m post loads and times to comments……

MAX EFFORTFront Squat 1 rep max WODAs Many Rounds as possible in 20 minutes of10 Thrusters 75/50lb10 burpees Post rounds and fractions of rounds to

MAX EFFORTDeadlift 5,5,5 (NO PLUS) WOD3 rounds for time of: Run 400m 21 Sumo Deadlift High Pull 75/5021 Box Jump 24/18 Post loads and times

MAX EFFORT/WODOlympic TotalSnatch 1 rep maxClean and Jerk 1 rep maxYou may warmup the weight needed to reach your desired 1 rep max, yet you

Mobility!!! SKILL DEVELOPMENTOlympic lifts:SnatchCleanSplit Jerk WOD21-15-9 rep rounds ofRun 400mKettlebell swings 55/35burpees Post times to comments….. ….

This is a few of us after we completed “Grace” at CrossFit Glen Ellyn in the Barbells For Boobs charity WOD to help raise money

 There is no scheduled classes today……  WODBarbells for Boobs’“Grace”30 clean and jerks for time 135/95lb Post times to comments…..

Looking good Ellen!! We will be doing Mobility for the majority of the hour. WOD75 burpees for time…… We will be closed on Saturday because

Great story… “Many lesson to be learned but none more than humility”…. Skill DevelopmentKettlebells:SnatchesClean & Jerk WOD10,9,8,7,6,5,4,3,2 and 1 rep rounds for time of:Kettlebell swings

 This weekend Saturday the 13th of October, CrossFit Glen Ellyn has invited to participate in a charity event Barbell for Boobs’ which is a charity

Show us your WAR face!! This weekend Saturday the 13th of October, CrossFit Glen Ellyn has invited to participate in a charity event Barbell for

Erik pushing himself under the bar in the Jerk. This weekend Saturday the 13th of October, CrossFit Glen Ellyn has invited to participate in a

TEAM WOD 10am!!! TEAM WOD 10am!!! TEAM WOD 10am!!! TEAM WOD 10am!!!

Don’t Forget we are going out tonight for a beverage or two and a Paleo burger at the Village Tavern on Schmale. MAX EFFORTShoulder press

Friday night cocktail and a somewhat paleo burger??? Post in comments if you are in or let me know…. Mobility WOD WOD5 rounds for time

 Friday night cocktails and a burger?? MAX EFFORT Front Squat 5,5,5+ WODFor time complete the following: Row 1000m50 burpeesrun 800m Post loads and times to

Anyone up for going out this Friday night or the next??? MAX EFFORTDeadlift 5,3,1+ WOD30,20 and 10 rep rounds ofSumo Deadlift High Pull 75/50lb (barbell)

Lisa enjoying those “Starbursts” like she said she would!! MAX EFFORTBack Squat 5,3,1+Box Jump 3,3,3 (85% of max) WOD5 rounds for time of:  10 reps

When your day sucks or your workout, just remember him. 6pm class this workout will begin promptly at 6:30. Este entrenamiento va a empezar a

MAX EFFORTSnatch 3,3,2,1,1, WODAMRAP in 20 minutes of:5 Right arm Dumbbell Snatches (squat) 45/30lb10 toes to the bar5 Left arm Dumbbell Snatches (squat) 45/30lbrun 200m

SKILL DEVELOPMENTKettlebells… and all things pertaining to them!! WOD21-18-15-12-9 rep rounds for time of:Kettlebell Swings 55/35lbBurpeesGrasshoppers Post loads and times to comments….

MAX EFFORTClean and Jerk 3,3,2,2,1(power or squat) WODRunning “Grace”5 rounds for time of:400m run6 Clean and Jerks 135/95lb post loads and times to comments….. ….

“Barbara“Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 SquatsRest precisely three minutes between each round.Post times to comments.

TEAM WOD 10am TEAM WOD 10am TEAM WOD 10am TEAM WOD 10am

MAX EFFORTFront Squat 1 rep max WODFor time complete the following:  Run 200m21 Hang Power Snatch 95/65lb21 pull upsrun 400m15 Hang Power Snatch 95/65lb15 pull

MAX EFFORT/WOD1 mile sprint for time MOBILITY…..And moreMOBILITY…