Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Wednesday

We will be a quick WOD on Thursday followed by mobility.  MAX EFFORTDeadlift 3,3,3+ WODAMRAP in 15 minutes of:10 right arm deadlifts 115/8010 grasshoppers10 left

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Tuesday

MAX EFFORTShoulder press 3,3,3+Push Press +Push jerk + WODAs Many Rounds as Possible in 15 minutes of:10 power cleans 115/8010 push press 115/8010 box jumps

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Monday

In the above video watch their foot placement. No one is heel striking. They are all leading with the ball/mid of their foot and the

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Friday

MAX EFFORTAMRAP in 10 minutes of:Kettlebell snatch 55/35 -OR- AMRAP in 10 minutes of:Double unders WODfor time:  10 squat cleans 135/95 50 sit upsrun 200m8

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Thursday

 SKILL/MAX/MOBILITYWork on one of the above….. WODThis one looks like an ‘awful’ lot of fun from the main site.Three rounds for time of:15 Chest to

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Wednesday

MAX EFFORTFront Squat 5,5,5. (40,50,60% NO plus) WOD5 rounds for time of:10 CrossFit Carol Stream Man Maker 45/30lb dumbbells 15 Jump and touch ( a

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Tuesday

September 11 2001 All of our lives changed. Where were you? MAX EFFORTClean and Jerk 3,3,3 WODAs many rounds in 20 minutes of:run 300m9 toes

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Monday

I want to thank everyone that did “Murph” on Friday. We had a good showing, and some good times were put up. Thank you again,

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Friday

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s

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Thursday

MAX EFFORTFront Squat 5,3,1+ WOD5 rounds for time of:5 Thruster 135/95/b10 burpees Post loads and times to comments……..

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Wednesday

MAX EFFORTDeadlift 5,5,5+ WOD*5 rounds for time of:run 400m12 deadlifts 225/155 *if there is lightning or a strong thunderstorm the following will be the WOD:5

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Tuesday

MAX EFFORTBack Squat 5,5,5+Broad Jump 3,3,3Shoulder press 5,5,5+ WODAs Many Rounds as Possible in 10 minutes of:10 kettlebell swings 55/35lb 10 pull ups10 push ups

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Friday

MAX EFFORTSnatch 3,3,3 (there is NO plus) WOD“Randy”for time: 75 reps of power snatches 75/50lb Post loads and times to comments……

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Thursday

WOD50 burpees for time…..  Then we will spend the rest of the hour fixing ourselves.  MOBILITY MOBILITY…..

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Wednesday

We will be doing a a light WOD on Thursday to be followed by MOBILITY. Be there!! WOD10,9,8,7,6,5,4,3,2,1 rep rounds of the followingDeadlift 95/65lbHang power

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Tuesday

Grass Fed Beef orders?????? WODAs Many Rounds As Possible in 20 minutes of:3 Wall climbs6 Grasshoppers (feet on bumper)9 Box Jumps 30/24″ Post rounds a

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Monday

MAX EFFORTOverhead Squat 1 rep max. WOD3 rounds for time of:  run 400m16 one legged squats (8 per leg)16 Kettlebell Clean and Jerk 55/35 (8

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FRIDAY

Today is Madi Rohl’s last WOD until she returns from school over the holidays. It is also Ryan’s birthday as he turns the young age

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Thursday

We have a great week so far, a lot of new records and personal bests. Keep up the motivation and spend time warming up and

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Wednesday

MAX EFFORTDeadlift 1 rep max WOD For time:135/95 pound Thruster, 15 repsRun 200 meters95/65 pound Thruster, 20 repsRun 400 meters65/45 pound Thruster, 30 repsRun 800

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Tuesday

MAX EFFORTShoulder press 1 rep max WOD“Helen”3 rounds for time of:Run 400m21 Kettlebell swings 55/3512 pull ups Post loads and times to comments……

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Monday

Either scripts and active content are not permitted to run or Adobe Flash Player version10.0.0 or greater is not installed.  This dog has the reaction

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Friday

MAX EFFORTDeadlift 5,5,5, (40,50,60% There is no plus) WOD3 rounds for time….  Run 800m21 Sumo Deadlift High Pulls 75/50lb21 Kettlebell swings 55/35 post loads and

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Thursday

 Who is ready to order some grass fed beef? We could put an order in this week, and receive it in the next week or

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Wednesday

The start position for the snatch is as seen,Elbows turned out, Hips above knee, chest above hips, shoulders slightly in front of bar, head looking

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Tuesday

 PULL YOUR FEET!! DO NOT HEEL STRIKE!! Heel Striking leads to injury. The 200m runs we will be doing during the WOD are good practice

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Monday

MAX EFFORTBack Squat 5,5,5 (40,50,60%) WODwith a continuosly running clock do 10 sprints, 70m from point A to B. Each sprint begins on the minute,

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Friday

Skill Work-Snatch WOD“Isabel“ For time:Snatch 135/95 pounds, 30 reps post time and load to comments.

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Thursday

MAX EFFORTSplit Jerk 3,3,3, (no plus, work on form) WOD21-15-9 of run 400mpull upsburpees Post loads and times to comments….

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Wednesday

MAX EFFORT2 minutes of Push UpsChest must hit floor for every rep to count. Legs or thighs cannot touch floor, arms must be locked out

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Monday

SKILL DEVELOPMENT Snatch work…… WOD“Nancy“5 rounds for time of:400 meter run95 pound Overhead squat, 15 reps post loads and times to comments…….

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Tuesday

Skill Development:Squat clean and variations WOD5 rounds for time of3 Hang Squat Clean 155/105lb6 burpees 9 pull ups Post loads and times to comments……

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Monday

SKILL DEVELOPMENTSnatch… WOD“Nancy”5 rounds for time ofrun 400m15 overhead squats 95/65lb post loads and times to comments….

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Friday

MAX EFFORTDeadlift 5,3,1+Box jump 3,3,3 (85% of max height) The WOD will start at half past the hour. WOD100 squats90 sit ups800m Run70 feet of

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Thursday

SKILL DEVELOPMENT/MAX EFFORTPower Snatch WODAMRAP for 15 minutes of:30 double unders15 power snatches 75/50lb post total reps competed to comments….. …..

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Wednesday

Another Rohl having fun! MAX EFFORTFront Squat 5,5,5+Broad Jump 3,3,3 (at least the distance of your height x3) WODFor time:Run 800m30…?????..135/95lb Run 800m

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Tuesday

Lifting heavy things and loving it!! MAX EFFORTShoulder press 5,3,1+Dips(ring dips) 5,5,5 WOD3 rounds for time of:21 Kettlebell swings 70/5521 burpees21 pull ups Post loads,

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Monday

WARM UP-19 burpee wall balls for time… (AKA The Madi Rohl B-day present) MAX EFFORT Back squat 5,3,1+Sprint 2,2,2 (50m) WODFor time: 30 back squats

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Friday

 Olympic Games start today!! Who is up for watching them??? (post to comments)  SKILL DEVELOPMENT/MAX EFFORTSnatches…. WOD21-15-9Squat Snatches 95/65chest to bar pull ups

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Thursday

What a RUSH!!!! Skill DevelopmentKettlebells…. WODrun 200m15 kettlebell swings 55/35lbrun 200m15 Kettlebell snatches right arm15 Kettlebell snatches left armrun 200m15 Kettlebell Clean and jerks right

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Wednesday

The WOD will start at 15 minutes after the hour.Then we will finish the hour with mobility and skill development…. WOD-5 rounds for time of:

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Tuesday

 ………………………………….………………………………….. MAX EFFORTSquat Clean 1 rep max WOD3 rounds for time of:15 hang power cleans 135/95lb15 burpees Post loads and times to comments…….

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Monday

MAX EFFORTOverhead Squat 1 rep max WOD21-15-9Hang Power Snatch 95/65lbRun 400m Post loads and times to comments…. 

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Friday

 Here is her story MAX EFFORTDeadlift 3,3,3+Box Jump 3,3,3, (at 85% of max height) WOD3 rounds of  for time of: run 400m21 dumbbell power snatch

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Thursday

SKILL DEVELOPMENTGymnastics…. WOD5 rounds for time of: 12 leg raises12 One legged squats alternating12 supermanrun 200m  Post times to comments….. 

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Thursday

SKILL DEVELOPMENTGymnastics…. WOD5 rounds for time of: 12 leg raises12 One legged squats alternating12 supermanrun 200m  Post times to comments….. 

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Wednesday

MAX EFFORT/WOD…..5 rounds for maximum effort ofthrusters 2/3 of your current bodyweightpull ups. When the bar drops below the rack position the trhuster round is

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Tuesday

MAX EFFORTShoulder press 3,3,3+******when you max out at the plus, continue into a push press, followed by the push jerk for a max effort. WOD5

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Monday

 Master Division CrossFit Games 2012. If you missed the games this past weekend you can still watch the events here I want to thank Joanie

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Saturday

TEAM WOD at 10am!! TEAM WOD at 10am!! We will be watching the CrossFit games at Joanies house at 3pm today bring a dish to

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Friday

MAX EFFORTFront Squat 1 rep max WOD5 rounds for time of15 dumbbell split cleans 40/25lbrun 200m Post loads and times to comments….

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Thursday

Picture compliments of CrossFit Games. MAX EFFORTDeadlift 5,5,5+ WODFor time complete the following:  Row 500m30 floor to overhead anyhow 75/5030 barbell burpee  30 kettlebell swings

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Wednesday

The CrossFit Games are this weekend. Does anyone want to get together and watch it? If so lets put something together. Skill DevelopmentRunning mechanics…. WOD5

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Tuesday

MAX EFFORTShoulder press 5,5,5+ WOD4 rounds for time of:20 squats20 push press 75/5020 pull ups post loads and times to comments….

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Monday

‘Old Glory’ MAX EFFORTBack Squat 5,5,5+ WOD21 Deadlift 115/80lb21 push ups21 power cleans 115/80lbrun 400m15 Deadlift 115/80lb15 push ups15 power cleans  115/80lbrun 400m9 Deadlift 115/80lb9

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Friday

WOD: 10,9,8,7,6,5,4,3,2 and 1 rep rounds of the followingburpeestuck jumpskettlebell swings 55/35lb Post times and loads to comments…

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Thursday

 Drink water…. WOD3 rounds for time of:21 thrusters 75/50lbrun 400m post times to comments….

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Tuesday

Have a great 4th of July!! Tuesday:WODFor time complete the following:First run 400mthen do 2 rounds of A, and BA. 30 burpeesB. 30 Kettlebell Swings

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Friday

.. DRINK PLENTY OF WATER!!!! Before the WOD and after. WODFive rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Kettlebell swings 55/35lb Post

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Thursday

MAX EFFORTBack Squat 1 rep max WOD3 rounds for time of20 sit ups20 pull ups20 grasshoppers with your feet elevated on 45lb bumper.

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Wednesday

Its going to be HOT, you should be drinking water on a daily basis and often times during the day. If you stop in the

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Tuesday

MAX EFFORTDeadlift 1 rep max WODFor time:Row 500m50 burpeesrun 400m Post loads and times to comments…. …

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Monday

SKILL DEVELOPMENTOverhead Squat WODAs many rounds as possible in 20 minutes of:10 Overheads squats 75/50sprint 50 meters10 kettlebell swings 55/35 Post rounds and fractions of

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Friday

MAX EFFORTSnatch 5,3,1**there is no plus, focus on form. WODrun 800m21 power snatches 75/50lb21 pull upsrun 800m15 power snatches 75/50lb15 pull ups run 800m9 power

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Thursday

MAX EFFORTTurkish Get up 1 rep max WOD4 Rounds for time of:9 right arm thrusters 40/25lb dumbbell 9 burpees9 left arm thrusters 40/25lb dumbbell9 burpees

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Wednesday

Saturday TEAM WOD in the Netherlands to climb this. It is only 121 feet tall. SKILL DEVELOPMENT….. WOD7 rounds for time of:30 double unders200m sprint

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Tuesday

2017 games contender Madi Rohl……. No pressure.   WOD Using a 135lb/95lb barbell complete 5 ROUNDS of the following Rep scheme for time: 12 Deadlifts9

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Monday

MAX EFFORTBack Squat 5,5,5,  (40,50,60%) WOD7 rounds for time of12 Kettlebell snatches ( 6 per arm)run 50m12 push upsrun 50m Post loads and times to

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Friday

MAX EFFORT Power Snatch 5,3,1* *there is no plus. focus on form and receiving the weight overhead. You have two choices for a WOD…… So

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Thursday

We can still take Donations for HOPE. And also for Mike D.’s charity PADS MOBILITY and Stretching………..

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Wednesday

MAX EFFORTMax Height Box jump…. WOD50-35-20 rep rounds of: Wall BallsKettlebell swings 55/35 Burpees Post heights and times to comments……

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Tuesday

  CrossFit for HOPE Carol Stream total: $3,295. The total for HOPE worldwide is: $1,291,396!! MAX EFFORTPower Clean and Jerk: 5,3,1* * there is no

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Monday

I want to thank everyone that participated, and donated to the CrossFit for HOPE. We are currently at $3,215.00!! We had a goal of $2,000

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Friday

Today we are going to work on the movements for HOPE so come Saturday we can all be ready for the WOD. We will also

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Thursday

Picture is from the CrossFit affiliate community page(Facebook) Register or Please donate to the CrossFit for HOPE. If you want to participate in the WOD

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Wednesday

 CrossFit For HOPE is 3 days away!!!! Keep those donations coming! MAX EFFORTDeadlift 5,3,1+ WOD3 rounds for time of:Run 800m50 Sumo deadlift high pulls 55/35lb

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Tuesday

CrossFit for HOPE this weekend the 9th of June!! Register or donate. ALL are welcome to come and support those doing the WOD. Bring friends

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Monday

CrossFit For HOPE is this Saturday June 9th!!!! Register and lets keep those donations coming. MAX EFFORTBack Squat 5,3,1+ WOD“Helen” 3 rounds for time of:run

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Friday

3,2,1…GO!  Mike D. is running his 100 mile trail run this Saturday. He is trying to raise $10,000 to stop the homelessness in Dupage county.

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Wednesday

CrossFit for HOPE is June 9th. We will be doing this charity WOD at our gym. Details to come…. Please register or donate.   This is

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Tuesday

CrossFit for HOPE is June 9th. We will be doing this charity WOD at our gym. Details to come…. Please register or donate.  If you

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Friday

As we have this nice long weekend, grilling, drinking, sunning…. Dont forget WHY it is called ‘Memorial Day”. CrossFit for HOPE is June 9th. We

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Thursday

CrossFit for HOPE is June 9th. We will be doing this charity WOD at our gym. Details to come…. Please register or donate.  Also “Murph

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Wednesday

Post WOD hangout…. The Grass fed beef will be delivered this Thursday.  MAX EFFORTDeadlift 3,3,3+ WOD5 rounds for time of:5 deadlifts 250/185lb10 burpees Post loads

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Tuesday

Skill Development/Mobility (mainly shoulders) WODFor time:  Run 800m50 box jumpsrun 600m40 box jumpsrun 400m30 box jumpsrun 200m20 box jumps  ………

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Monday

Get your Grass Fed Beef orders in TODAY!! Grass Fed Beef!! Lets order this week so we can have a delivery of next week.Rules:1.You must

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SATURDAY!!!

Double Under Challenge week 5: complete 50 doubles…. then work on triples… Grass Fed Beef!! Lets order this week so we can have a delivery

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