Workout, Happening, and Updates at CROSSFIT CAROL STREAM

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…

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

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

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

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

 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

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

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

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,

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

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

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

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

REST DAY REST DAY REST DAY REST DAY

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……

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

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

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

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

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

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

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

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……

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

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

 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

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

 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

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,

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

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

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

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

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…….

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……

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

REST DAY REST DAY REST DAY

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

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

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

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,

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

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

 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

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

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:

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

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

REST DAY REST DAY

 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

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

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

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

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

 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

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

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

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

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

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….

‘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

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…

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

REST DAY….. Enjoy this great country’s birthday!! Stay cool and drink plenty of fluids.

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

Monday:“Angie”for time: 100 pull ups100 push ups100 sit ups100 squats

.. 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

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

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

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

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

10AM WOD………. 10AM WOD………. 10AM WOD……….  10AM WOD……….

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

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

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

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

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

REST DAY REST DAY…. REST DAY…..

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

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

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

  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

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

I want to thank EVERYONE for the donations to CrossFit for HOPE. I am very proud to be a part of a community that is

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

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

 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

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

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

TEAM WOD TEAM WOD TEAM WOD TEAM WOD!!!!!!!!!!

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.

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

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

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

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

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

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

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