Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Monday

Click on above image to see larger picture. Click here for more information on above. Share with your sedentary friends on the importance of exercise.

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Saturday

REST DAY TODAY……. But do not forget it is Burpee Challenge day:36!!!! REST DAY TODAY…… REST DAY TODAY…… If you have to do a WOD

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Friday

We have another Birthday amongst us. I am not going to say who she is…. But I will give some hints. One was already said.

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Thursday

Burpee Challenge Day: 34 http://www.blogger.com/img/blank.gifWOD5 rounds for time of:15 Dumbbell Split cleans 40/25lb 15 push ups Post loads and times to comments….. ….

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Wednesday

Paleo birthday cake….Coconut Chocolate Cake 1 cup 100% dark chocolate chopped1/2 cup coconut milk1 1/4 cups almond flour1/2 cup unsweetened shredded coconut2 eggs1/2 tsp sea

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Tuesday

Burpee challenge Day: 32 MAX EFFORTShoulder Press 5,3,1+ WODFor time:21-18-15-12-9 rep rounds of: Push Jerk 95lbBox Jump 24/18 Post loads and times to comments…. ….

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Monday

In case you have not seen it yet…… The Reebok CrossFit Commercial was played during the Packers Giants game Sunday. Burpee Challenge day: 31 MAX

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Friday

Burpee Challenge Day: 29 Max Effort: Turkish Get Up 1 rep max If you cant go very heavy, be creative. Lift various unstable objects. WOD5

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Thursday

Burpee Challenge day: 28 WOD21-18-15-12-9 rep rounds for time of:Kettlebell swings 70/55sit ups kettlebell Sumo Deadlift High Pull 70/55

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Wednesday

Burpee Challenge day: 27 Max Effort:Deadlift 3,3,3+ WODFor time: Run 800m6 rounds of “Cindy” (1 round of Cindy is: 5 pull ups, 10 push ups,

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Tuesday

Burpee Challenge day: 26 MAX EFFORT shoulder press 3,3,3+ WOD10,9,8,7,6,5,4,3,2 and 1 rep rounds for time of….Power Cleans 135/95lbburpees….. Post loads and times to comments…

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Monday

Burpee challenge day: 25 We are a 1/4th of the way done. Who has been consecutive so far? MAX EFFORTBack Squat 3,3,3+ WODFor time: 21

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Saturday

…. Burpee challenge day: 24 TEAM WOD 10am TEAM WOD 10am TEAM WOD 10am TEAM WOD 10am TEAM WOD 10am TEAM WOD 10am

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Friday

Burpee challenge day: 23 MOBILITY….. WOD as many rounds as possible in 15 minutes of10 burpees10 grasshoppers10 1 legged squats (alternating)10 sit ups

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Thursday

Burpee Challenge day: 22 SKILL DEVELOPMENT Everything Kettlebells Snatch,Clean And Jerkwindmillsetc…… WODWith a 55/35lb Kettlebell complete the following For time:30 swingsrun 400m15 right arm snatches15

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Wednesday

Note how the knees are tracking to the inside of his feet.(to his credit he normally has a great squat, this was at the end

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Tuesday

Burpee Challenge day: 20 MAX EFFORTShoulder Press 5,5,5+ WOD 3 rounds for time of:21 Overhead squats 75/5030 double unders Post loads and times to comments……

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Monday

Burpee Challenge day: 19 I want to thank all of you for a great year. I love my job, my career, and it would not

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Saturday

Burpee Challenge day: 18 Bring your A-game you are going to need it!!!! TEAM WOD AT 10AM!!! TEAM WOD AT 10AM!!! TEAM WOD AT 10AM!!!

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Friday

Burpee Challenge day: 17 MOBILITY, STRETCHING and FOAM ROLLING. WODRowing Intervals…..

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Thursday

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in December 2007. Burpee Challenge day:

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Wednesday

Isabella, Look below this!!! Burpee Challenge day: 15 Isabella!!??!! Look UP! Skill Development:The Snatch WOD Five rounds for time of:135 pound Deadlift, 9 reps135 pound

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Tuesday

BURPEE CHALLENGE: day 14 MAX EFFORTTwo Hands anyhow: To complete this lift you must have 2 weights overhead locked out simultaneously but must arrive their

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Friday

Burpee Challenge day: 11 There will be No CLASSES on Monday the 26th of December. WODFor time complete this FUN workout:Run 1 mile50 power Snatches

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Wednesday

To those of you who have not heard, Shawn Somerville (Joanies Husband) was fatally struck by a car. The funeral is this Thursday the 22nd

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Tuesday

To those of you who have not heard, Shawn Somerville (Joanies Husband) was fatally struck by a car. The funeral is this Thursday the 22nd

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Monday

To those of you who have not heard, Shawn Somerville (Joanies Husband) was fatally struck by a car. The funeral is this Thursday the 22nd

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Friday

“Wittman” Seven rounds for time of:1.5 pood Kettlebell swing, 15 reps95 pound Power clean, 15 reps15 Box jumps, 24″ box U.S. Army Sergeant Jeremiah Wittman,

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Wednesday

Burpee challenge day:3 MAX EFFORTDeadlift 5,5,5 (40,50,60%) THERE IS NO PLUS ROUND!!!! WOD 5 rounds of5 burpees10 walking lunges with a 55/35lb kettlebell (held at

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Tuesday

Burpee challenge day: 2 MAX EFFORT Shoulder press 5,5,5, (40,50,60%) WOD“Eva(ish)” 3 rounds for time of:run 800m30 kettlebell swings 70/5530 pull ups Post loads and

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Monday

Caption needed for the above photo! Today starts the 100 day burpee challenge!! We will kick it off with 1 burpee in the beginning of

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Saturday

TEAM WOD AT 10AM!! TEAM WOD AT 10AM!! TEAM WOD AT 10AM!! TEAM WOD AT 10AM!! TEAM WOD AT 10AM!! TEAM WOD AT 10AM!!

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Friday

****ATTENTION!!! THERE WILL BE NO 6pm CLASS TONIGHT!!!!SKILL DEVELOPMENT Gymnastics….. Barb Simon who works the front desk in the morning, lost her 37 year old

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Thursday

For the women that believe in the myth that they will become bulky because of lifting weights…. Barb Simon who works the front desk in

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Tuesday

(picture compliments of CrossFit HQ)We complain about the weather here in Illinois, imagine doing your WOD the deck of a ship in the Arctic! MAX

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Monday

9am crew working hard. When joy is shared with more than one it is doubled. When suffering is shared with more than one it is

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Saturday

******************** I apologize for the change of plans but there will be NO scheduled classes today. Here are a couple of WOD’s you may do

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Friday

“Filthy Fifty” For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50

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Thursday

MAX EFFORTShoulder press 3,3,3+ WODRow 1000m 3 rounds of 21 kettlebell swings 55/35lb16 push ups (alternating with one hand elevated during the repetition)* *one hand

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Wednesday

Marilyn has been doing CrossFit for a little over a year. She is a 63y.o. mother and grandmother and never “worked out” before CrossFit. She

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Wednesday

Marilyn has been doing CrossFit for a little over a year. She is a 63y.o. mother and grandmother and never “worked out” before CrossFit. She

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Tuesday

MAX EFFORT Squat Clean 3,3,3+ WODFor time: 10,8,6,4,2 of squat cleans 135/95lb50,40,30,20,10 of sit ups

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Monday

The difference between the two photos, other than the obvious, is the woman in the top photo is/or has taken drugs to get her body

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Saturday

REST DAY.,….. REST DAY……. If you feel the need to do something…5 rounds of:20 grasshoppers20 sit ups… or go for a run.

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Wednesday

The gym will be closed on Thursday for Thanksgiving, and will have classes on Friday at the following times: 1pm 2pm and 3pm. MAX EFFORTDeadlift

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Tuesday

The gym will be closed on Thursday for Thanksgiving, and will have classes on Friday at the following times: 1pm 2pm and 3pm. MAX EFFORTShoulder

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Monday

I have posted this before, but it just does not get old. MAX EFFORTBack Squat 5,5,5+ WODThree rounds for time of:30 Kettlebell swings, 1.5 pood25

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Friday

Those who have walked in hard places immediately have a kinship with others who have walked there also. They do not need to explain; they

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Thursday

MAX EFFORTAs Many Reps As Possible in 10 minutes of:Double Unders WOD21-15-9 rep rounds for time of:Pull ups Sumo Deadlift high pull 70/55lb KettlebellKettlebell Swing

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Wednesday

Skill development Dumbbell snatch WOD 3 rounds20 Dumbbell squat snatches 40/25lb (alternating right and left) 20 Wall balls 20/16lb run 400m post times and loads

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Tuesday

MAX EFFORTPlank… How long can you hold the plank? We have two birthdays to celebrate!!! Jennifer and Brandon In any order you want complete the

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Monday

MAX EFFORTBroad jump…. how far can you jump? WOD For time:run 800m21 pull ups21 burpees15 pull ups15 burpees9 pull ups9 burpeesrun 800m

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Friday

THANK A VETERAN. MAX EFFORT:Olympic total snatch 1 rep max Clean and Jerk 1 rep max Take the total of both 1 rep maxes for

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Thursday

Today we will not be touching any weights or stopwatches. We will be doing maintenance on the most important machine in our gym. That machine

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Wednesday

I would like to say AWESOME job so far this week in the 1 rep max’s! So far many people have put up some personal

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Tuesday

MAX EFFORT Shoulder press 1 rep max WOD 5 rounds for time of9 Kettlebell swings 70/55lb9 box jumps 24/18 Post loads and times to comments….

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Monday

One of these kids is not like the others…. MAX EFFORTBack Squat 1 rep max…. WODFor time: row 500m 50 burpeesrun 400m

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Friday

MAX EFFORTSquat Clean 5,5,5…40% 50% 60% WOD for time:Run 400m30 squat cleans 95/65*run 400m20 squat cleans 95/65*run 400m10 squat cleans 95/65*PLEASE READ BELOW—-TWICE—!!! * You

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Thursday

MAX EFFORTDeadlift 5,5,5 Light week 40% 50% 60% WOD5 rounds for time of 10 tuck jumps (touch toes at height of jump)15 burpees (bottom of

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Wednesday

And athletes cannot win the prize unless they follow the rules.2 Timothy 2:5 The PRIZE in CrossFit is basically completing a goal. Which could be

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Tuesday

MAX EFFORTShoulder press 5,5,5 40,50,60% WODThree rounds for time of:95 pound Overhead squat, 15 reps15 Sit ups95 pound Split-jerk, 15 reps15 Knees to elbows95 pound

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Monday

THERE WILL NOT BE ANY SCHEDULED AFTERNOON CLASSES TODAY…. constantly varied, functional movement at high intensity MAX EFFORTBack Squat 5,5,5, (40% 50% 60%)We are doing

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Friday

MAX EFFORTSquat Clean 5,3,1+ WODRun 400mthen 2 rounds of:21 wall balls21 sumo deadlift high pulls 75/50 then run 400m then 2 rounds of 21 box

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Thursday

“Its not that we cant play because we ‘got old’ its that we ‘got old’ because we stopped playing.” FaceBook quote. Complete as many rounds

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Wednesday

In addition to yesterdays post about Levaquin, please go to this website and learn more. (Its not just Levaquin) MAX EFFORTDeadlift 5,3,1+ WOD3 rounds for

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Tuesday

If you have a respiratory/sinus infection for any reason and you are prescribed an anti-biotic called Levaquin (levofloxacin generic name) you should really think twice

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Monday

MAX EFFORTBack Squat 5,3,1+ WODAs many reps/rounds in 16 minutes of:Run 400m2 minutes of as many squats as possible. post totals to comments….

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Friday

MAX EFFORTDeadlift 3,3,3+ WODFor time complete the following30-25-20-15-10 rep rounds of:Wall balls 20/16Sumo deadlift High pulls 95/65

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Thursday

Skill DevelopmentEverything Kettlebells WOD 50 sit ups50 get ups 55/35lb kettle-bell50 sit ups50 Russian style swings (HEAVY) Post loads and times to comments….

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Wednesday

MAX EFFORT Squat Clean 3,3,3+ WODfor time: run 400m21 power cleans 115/8021 pull upsrun 400m15 power cleans 115/8015 pull upsrun 400m9 power cleans 115/809 pull

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Tuesday

What are your limits? MAX EFFORTShoulder Press 3,3,3+ WOD5 rounds of…. 9 burpees9 Kettlebell swings 70/559 Box Jumps 24/18

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Monday

Compliments of Albany CrossFit MAX EFFORTBack Squat 3,3,3+ WOD“Cindy”Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats OR “Mary”Complete as

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Friday

Has anyone seen this CrossFitter? Mark? There are not any push-ups in the WOD today it is safe to come back. MAX EFFORTSquat Clean 5,5,5+

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Wednesday

THERE WILL NOT BE ANY AFTERNOON CLASSES TODAY. THERE WILL ONLY BE A 9, 10 and an 11am class today. MOBILITY MOBILITY WODFor time:Sprint 800m50

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Tuesday

Aaron, from a standstill, was able to barley touch the 10′ mark on the wall. MAX EFFORTShoulder press 5,5,5+ WOD3 rounds of 21 push press

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Monday

Today if any current member can perform either of these exercises as well as the demonstrators you will get 3 Months FREE of CrossFit. MAX

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SATURDAY

TEAM WOD AT 10AM Bring a friend, family member, or someone you dislike!! TEAM WOD AT 10AM Bring a friend, family member, or someone you

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Friday

WOD3 rounds for time of:21 Dumbbell squat cleans 45/30lb21 reps of: jump and touch a target on the wall that is an honest 12″ above

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Thursday

SKILL DEVELOPMENT Running mechanics…. WODFor time: Run 400m21 burpeesrun 400m21 burpeesrun 400m21 burpeesrun 400m

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Wednesday

Skill Development:Pick a skill to work on, Mobility, Learn the D-bell snatch. Four rounds for time of:30 sit ups100 ft Walking lunge45 pound One arm

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Tuesday

SKILL DEVELOPMENTEverything Kettlebells WODFor time:21 Kettlebell swings 70/5521 pull ups800m run 15 Kettlebell swings 70/5515 pull upsrun 800m9 Kettlebell swings 70/559 pull upsrun 800m Post

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Moday

WOD21-18-15-12-9-6-3 rep rounds with a 95/65lb barbell do the following exercises:DeadliftHang power cleanFront squat Push press or jerk ALSO THIS SATURDAY WE WILL HAVE A

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Friday

WHAT IS YOUR EXCUSE??? SKILL DEVELOPMENTSnatch….. WOD 21-15-9Power Snatch 95/65box jump 24/18 post thoughts loads and times to comments…..

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Thursday

Melanie Roach Her Story: MAX EFFORT Squat Clean 1 rep max. WODAMRAP (as many rounds as possible) in 10 minutes of10 wall balls10 kettlebell swings10

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Thursday

Melanie Roach Her Story: MAX EFFORT Squat Clean 1 rep max. WODAMRAP (as many rounds as possible) in 10 minutes of10 wall balls10 kettlebell swings10

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