Workout, Happening, and Updates at CROSSFIT CAROL STREAM

MAX EFFORTShoulder press 1 rep max WODAs many rounds as possible in 15 minutes of:5 kettlebell Clean and jerk 44/26 right arm5 push ups5 kettlebell

MAX EFFORTBack Squat 1 rep max WODWith a continuously running clock, sprint 50m every minute on the minute for 10 minutes. During rest period complete

REST DAY REST DAY

MAX EFFORTDeadlift 5,3,1+ There have been quite a few birthdays in the last few weeks, and instead of making several individual B-day WOD’s we will

MOBILITY WOD:21 Thrusters 95/65lbrun 400m15 thrustersrun 400m9 thrustersrun 400m Post times to comments

MAX EFFORTFront squat 5,3,1+ WODFor time complete the following: 12 squat clean 155/105lbrun 800m9 squat clean 155/105lbrun 800m6 squat clean 155/105lbrun 800m

MAX EFFORTShoulder press 5,3,1+ WOD3 rounds for time of:21 Sumo-dead-lift high pull 95/65lb21 box jumps 24/18 Post rounds and loads to comments…..

MAX EFFORTBack Squat 5,3,1+ WODSeven rounds for time of:10 Wallball shots, 20 pound ball10 Pull-ups

Team WOD 10am Team WOD 10am Team WOD 10am

MAX EFFORTFront Squat 3,3,3+ WOD*Five rounds for time of:35 Double-undersRun 200 meters OR* 3 rounds50 double-unders run 800m

WOD5 rounds for time of:5 wall climbs10 pull ups30 sit ups Then:MOBILITY AND FOAM ROLLING…. Post times to comments…

Starting tonight at 7pm…. MAX EFFORTDeadlift 3,3,3+ WOD5 rounds for time of: 9 right arm deadlifts 135/95lb9 left arm dumbbell thrusters 40/259 left arm deadlifts

Aaaahhhhh… resting… or was it? MAX EFFORTShoulder press 3,3,3+ WOD5 rounds for time of:9 kettlebell swings 70/55lb9 knees to elbows Post loads and times to

September 11, TEAM WOD. MAX EFFORTBack Squat 3,3,3+ WODTabata “Bottom to Bottom” SquatRun 1 mile Clock starts for run on rising from last squat. The

I would like to invite ALL CrossFitters to come in for a TEAM WOD to honor the 10 year anniversary of September 11, 2001. TEAM

Let me see your WAR FACE!!!! This Saturday I would like to invite ALL CrossFitters to come in for a TEAM WOD to honor the

This Saturday I would like to invite ALL CrossFitters to come in for a TEAM WOD to honor the 10 year anniversary of September 11,

Everyone should be able to squat like this, comfortably. If you are not able to… get to work!! MAX EFFORTShoulder press 5,5,5+ WODAMRAP in 15

Congrats to Nicole for getting her first pull up, and completing the WOD with pull ups!! MAX EFFORT Back Squat 5,5,5+ WOD“Helen” Three rounds for

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

Another Birthday WOD!! Saturday is Israel’s Birthday. He will be 30 years old. For your birthday we are doing all the exercises you enjoy. WOD

Happy Belated Birthday Mike!! WOD Mike for your birthday we are NOT doing 58 burpees. For time Complete the following: row 580m 8 Power cleans

Aaron lands a record 51.25″ box jump!! Skill development Fixing the overhead squat…. WOD “Nancy” 5 rounds for time of: 400 meter run 95 pound

MAX EFFORT Row 500m for time WOD Five rounds for time of: 185 pound Deadlift, 15 reps 15 Toes to bar

Todays WOD compliments of CrossFit HQ MAX EFFORT Max height Box Jump WOD Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch

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

While on vacation Mike W decides to Deadlift the forest…. (not pictured is the grizzly bear running from him in fear of becoming Mike’s lunch)

MAX EFFORT: Front squat 1 rep max WOD Karen 150 wall balls for time Post loads and times to comments… …….

YOU are the only limitation YOU have. MAX EFFORT Deadlift 1 rep max WOD For time: 10,9,8,7,6,5,4,3,2,1 rep rounds of: knees to elbows 1,2,3,4,5,6,7,8,9,10 rep

Welcome back Mark!!! MAX EFFORT Shoulder press 1 rep max WOD AMRAP in 12 minutes of: 4 handstand push ups 8 kettlebell swings 70/55 16

MAX EFFORT Back Squat 1rep max… WOD For time: run 400m 6 rounds of “cindy”* run 400m * 1 round of Cindy: 5 pull ups

REST… Rest…

MAX EFFORTAny max effort you may have missed this passed week. WOD The following exercises Box jump 24/18 Sit up Double under Will be done

MOBILITY MOBILITY MOBILITY….. Get the hint… then, WOD 100 burpees for time……But: Every minute on the minute you will add a burpee(s) on to your

MAX EFFORT Deadlift 5,3,1+ WOD For time: 225 pound Deadlift, 21 reps Run 800 meters 225 pound Deadlift, 15 reps Run 800 meters 225 pound

MAX EFFORT***Shoulder press 5,3,1+ ***The max effort is tentative, depending on class size, and would be made up later in the week.*** “Fran” Three rounds,

MAX EFFORTBack Squat 5,3,1+ WOD “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments.

REST DAY………….. REST DAY………….

Skill Development:Work on a skill or ‘goat’ AND focus on mobility exercises and foam rolling. WOD 3 rounds for time of 21 thrusters 75lb 30

Mike and Mike doing the final leg of burpees together. Mike Rohl, and Mike Pajor… if anyone needs a lesson in not giving up, talk

Skill development Kettlebells… MAX EFFORT 3 minutes of Kettlebell clean and jerk -or- Kettlebell snatch WOD Pick from one of the following choices: G.I. Jane

MAX EFFORT Shoulder press 3,3,3+ WOD For time: 50 wall balls 50 sit ups 40 wall balls 40 sit ups 30 wall balls 30 sit

************ATTENTION ********** !!!!!!!!!!!!!!!!!THERE WILL NOT BE A 9AM CLASS TODAY!!!!!!!!!!!!!!!!!!!! ************ATTENTION ********** !!!!!!!!!!!!!!!!!THERE WILL NOT BE A 9AM CLASS TODAY!!!!!!!!!!!!!!!!!!!!There will be a 10am class

REST DAY REST DAY REST DAY REST DAY REST DAY REST DAY

Rich Froning CrossFit games winner 2011. Notice the tattoo on his side: “Galatians 6:14”Galatians 6:14 (NIV) May I never boast except in the cross of

WOD For time:Row for calories 2030 double unders 20 box jumps 24/1830 wall balls 20/1620 kettlebell swings 55/3530 Sumo deadlift high pulls 75/5020 thrusters 35/20lb400m

Perform the following tests: L-sit for time.Handstand walk for distance, handstand push ups, handstand hold. (one of the 3)weighted pull-up for load* Snatch 1 rep

WOD3 Rounds for time of:15 Kettlebell swings 70/55lb15 deadlifts 225/155lb30 sit upsrun 200 the first round, 400 the second round, and of course… 800 the

I want to thank Lenny and Mathy for hosting our first CrossFit games viewing party! I hope everyone had a good time… Now lets continue

ARE YOU ADDICTED TO CROSSFIT???? If you are, come watch the games with us!!! If you still do not understand CrossFit… Watch this:

This Saturday at 2pm, Mathy and Lenny have offered to host a CrossFit Games party Saturday July 30th. We will be watching the games and

Mathy and Lenny have offered to host a CrossFit Games party Saturday July 30th. We will be watching the games and having a good time.

WOD Three rounds for time of:Run 800 metersRest 2 minutes Then we will do MOBILITY and stretching. Post time to comments.

Mike W. sets a new PR with a 100lb Turkish get up. He also has a video of him performing/completing the TGU with a 110lb

MAX EFFORTBack Squat 5,5,5+ WODFor time Complete the following 21 kettlebell swings 70/5521 Box jumps 24/18Run 400m15 kettlebell swings 70/5515 Box jumps 24/18Run 400m9 kettlebell

REST DAY REST DAY

Mathy sets a PR in the deadlift at 185lbs! Mathy and Lenny have offered to host a CrossFit Games party Saturday July 30th. We will

Mathy and Lenny have offered to host a CrossFit Games party Saturday July 30th. We will be watching the games and having a good time.

MAX EFFORT Shoulder press 1 rep max. WODFor time: 21 power cleans 135/95lb50 push ups15 power cleans 135/95lb35 push ups9 power cleans 135/95lb20 push ups

Please watch video again and again. Skill DevelopmentRunning Mechanics WOD2 rounds of20 squatsrun 400m40 squatsrun 800m Post thoughts and times to comments

MAX EFFORT Back Squat 1 rep max WODThree rounds for time of:95/65 pound Overhead squat, 15 reps50 Double-unders

THERE WILL BE NO WOD TODAY REST day……… If you feel the need to come in today, the door is locked. If you are a

WOD“The Chief” Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 Squats Rest 1 minute. Repeat for a total of 5 cycles.Post

MAX EFFORTFront Squat 1 rep max “Nicole” Complete as many rounds in 20 minutes as you can of:Run 400 metersMax rep Pull-ups Post number of

This was taken in the middle of a WOD Steve J. was doing. Any idea what he is thinking? post to comments… MAX EFFORT Turkish

A Chipper…. 21 reps deadlift 225/185lbrun 400m21 knees to elbowsrun 400m21 box jumps 24/18run 400m21 towel pull upsrun 400m21 kettlebell swings 70/55lbrun 400m21 sit upsrun

MAX EFFORT/SKILL DEVELOPMENTSnatch, Squat and Power WODSnatch one rep every minute on the minute for 15 minutes. Post lowest load and highest load to comments.

Israel The team WOD is at 9:45am Everyone else the TEAM WOD IS AT 10AM Israel The team WOD is at 9:45am Everyone else the

The above photo compliments of HQ. I like it because it shows the variety of CrossFit and its athletes. What an awesome community we belong

MAX EFFORT Shoulder press 5,3,1+ Jesse’s Birthday is on Friday. Because he will not be able to make it in that day, we will be

Know when, to say when… MAX EFFORTBack Squat 5,3,1+ WOD 7 rounds for time of:7 Kettlebell swings 2pood/1.5 pood7 box jumps 24/18 Post loads and

I hope everyone had a good 4th of July and celebrated with pride the 235th year of the birth of the greatest nation in history!

CrossFit Carol Stream Will be closed starting tomorrow after the 5pm class. There will not be a 6pm class, And there will be NO official

MAX EFFORTDeadlift 3,3,3+ WOD1000m rowdeadlift 135/95lbs 50 reps* After the athlete finishes the 1000m row, they will have to complete 50 deadlifts, BUT every minute

MAX EFFORTDeadlift 3,3,3+ WOD1000m rowdeadlift 135/95lbs 50 reps* After the athlete finishes the 1000m row, they will have to complete 50 deadlifts, BUT every minute

MAX EFFORTSnatch 3,3,3+ WOD For time:Run 800m 30 snatchesRun 800m

Max Effort/Skill DevelopmentMuscle up progressions/pull up. WOD: For time:Run 800 meters30 Muscle-upsRun 800 meters post times thoughts to comments…………. ……….

HOLIDAY HOURS******* On The 2nd of July there will NOT be a TEAM WOD. And the 4th of July we will be closed…the 5th of

Israel, Team WOD at 9:45am everyone else come at 10am!!! TEAM WOD AT 10am Israel, Team WOD at 9:45am everyone else come at 10am!!! TEAM

MAX EFFORTDeadlift 5,5,5+ WODAMRAP in 15 minutes of 5 pull ups10 deadlifts (bodyweight)15 box jumps

MAX EFFORT Shoulder press 5,5,5+ WODcomplete for time:800m run15 shoulder press 95/65lb800m run 15 push press 95/65lb800m run15 push jerks 95/65lb Post loads to comments….

*****There is some profanity in above video****** Yesterday was Joanie’s Birthday, Lets wish her a good one and have a good workout together. Birthday burpees

Aaron and Justine show off their Handstand skills while on vacation in Maryland MAX EFFORT Power snatch 5,5,5+orSnatch 5,5,5+ WODIn honor of Randy Simmons, 51,

MAX EFFORT Back squat 5,5,5+ WODThree rounds for time of:50 Double-unders25 Wallball “2-fer-1s”, 20 pound ball Post time to comments.

THERE WILL NOT BE A WOD TODAY… REST DAY…. Rest…

FOR THE SUMMER, THE 1pm CLASS ON FRIDAYS WILL BE BY APPOINTMENT ONLY WOD for time complete the following: 9 thrusters 75/50lbrun 200m15 thrusters run

MAX EFFORT Deadlift 1 rep max WOD AMRAP in 12 minutes10 knees to elbows20 walking lunges30 sit ups Post loads/PR’s and rounds and fraction of

There will be no max effort today instead we will do the following: Begin with buddy warm up WOD As many rounds as possible in

Above is our Mike DeMeritt during his 100 miler a couple of weeks ago. MAX EFFORTShoulder press 1 rep max… WOD5 rounds of 9 Dumbbell

The games are coming soon! Who is in for a games watching party/BBQ? MAX EFFORTBack Squat 1rep max WODFor time complete the following:Row 1000 meters50

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

MAX EFFORTBox Jump max height WOD10,9,8,7,6,5,4,3,2,1SDLHP (sumo deadlift highpull) 95/65Pull ups

MAX EFFORT2 hands anyhow: put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J

MAX EFFORTFront squat 1rm WODas many rounds as possible in 15 minutes of:10 squat cleans 95/65lb20 sit ups Post loads and time to comments….

MAX EFFORTOverhead squat 1 rep max WOD3 rounds for time of 800m run21 overhead squats 65/45lb Post loads and times to comments….

The Saturday crew doing some post WOD stretching. For time:Row 20 calories30 Burpees45 pound Two-arm dumbbell ground-to-overhead, 40 reps50 Toes to bar100 foot weighted walking

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

WOD 5 rounds ofrow 250m50m sled drag 90/45lb50m sprintrest 2 minutes Each round is individually timed for a total timed score. This workout is to

MAX EFFORTShoulder press 5,3,1+ WOD5 rounds for time of:15 push jerks 75/50lb15 kettlebell swings 55/35lb Post loads and times to comments….