Workout, Happening, and Updates at CROSSFIT CAROL STREAM

MAX EFFORT Power Clean 5,3,1+or Squat Clean 5,3,1+ WOD21-15-9 rep rounds for time ofpower clean 95/65lbbox jump 24/18run 400m Post loads and times to comments….

This was a comment below this video on youtube: My grandfather’s father died fighting in WWI and when a soldier came and told him and

MEMORIAL DAY Remember why we have today off! The main gym closes at 12pm (noon) today. CrossFit will be an open gym for members only

There will BE a 10am TEAM WOD Saturday!!! There will BE a 10am TEAM WOD Saturday!!!

First I want to congratulate Steve Jones our noon-time CrossFitter for the birth of his 2nd daughter yesterday. Her name is Madison Katherine Jones 7.8,

Picture is compliments of CrossFit HQ. This is a ‘thing to do’ take interesting or cool photos in interesting or cool places interesting or cool

Max EffortShoulder press 3,3,3+ Complete as many rounds as possible in 15 minutes of:15 Chest to bar pull-ups15 V-ups Post rounds completed to comments.

MAX EFFORTBack Squat 3,3,3+ WODFive rounds for time of:Swim 50 meters25 Push-ups -OR- Five rounds for time of:run 200 meters or row 250 meters.25 Push-ups

MAX EFFORTSnatch 3,3,3+ WOD5 rounds for time5 dumbbell snatches right arm20 double unders5 dumbbell snatches left arm 20 double unders Post loads and times to

REST DAY….. REST DAY…… Joanie, is having a garage sale on Friday and Saturday from 9am to 3pmhere is the address:1N065 Coventry driveWheaton. Heads up!

Joanie, is having a garage sale on Friday and Saturday from 9am to 3pmhere is the address:1N065 Coventry driveWheaton. Max effort/skill development:Mobility WOD “Lynne” (CrossFit

We will spend the first 5-10 minutes doing the above mobility WOD for our shoulder girdle. Then warm up those hips and prepare for the

This is not the way to lift… everything this guy does is incorrect. This is a PROPER way to deadlift, explained by Mark Rippetoe MAX

Skill development/Max EffortL-sits (for time)handstand holds (for time) WODFor time:run 200m10 kettlebell swings 70/5510 box jumps 24/18run 400m20 Kettlebell swings 70/5520 box jumps 24/18run 800m

Mike W. seconds before the WOD…… Mike W. 6 minutes and some change later….. MAX EFFORTBack Squat 5,5,5+ ****Active Warm-up***** WODSeven rounds for time of:10

Skill DevelopmentRunning mechanics WOD1 mile run, 800m run, 400m run for time… of course. Post times and thoughts to comments…. ……..

MAX EFFORT Deadlift 1 rep max WOD 10,9,8,7,6,5,4,3,2,1 rep rounds ofburpeespull ups Post loads and times to comments….

MAX EFFORT Shoulder press 1rm WOD‘Running Grace’5 rounds for time ofrun 400m6 Clean and Jerks 135/95lb Post loads and times to comments….

ATTENTION I AM SORRY FOR THE INCONVENIENCE BUT THERE WILL NOT BE ANY MORNING CLASSES, (9am and 10am) THERE WILL BE NORMAL CLASS SCHEDULE FOR

REST DAY REST DAY

A friend of mine and a local affiliate owner Jennifer Yundt who owns CrossFit Fire with her husband Bill, Is pictured above and if you

The video looks like it was filmed with a cell phone, but in the video they show the clean and jerk and the path of

“Fight Gone Bad!” Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row

Sorry for the website problems….. Today’s WOD’s will be determined each hour based on class attendance…..

Max Effort/Skill DevelopmentSnatch/power snatchHang power snatch WOD5 rounds for timerun 400m15 power snatches 95/65lb Post loads and times to comments

REST DAY REST DAY

MAX EFFORT Shoulder press 5,3,1+ WOD21-18-15-12-9-6-3 rep rounds for time ofSumo deadlift high pull 75/50lbspush press 75/50lbs Then… 2 minutes of L-sit Post loads and

MAX EFFORT Front squat 5,3,1+ WOD2 minutes row for calories2 minutes of burpees rest 2 minutes2 minutes of push ups (hand release at bottom)2 minutes

MISSING!!!! Mike Nelms has been missing for some time now if you have seen him or know his whereabouts please post in comments OR drag

MAX EFFORT Deadlift 5,3,1+ WODFor time complete the following: 21 Deadlift 135/9521 box jump 24/18run 400m15 Deadlift 135/9515 box jump 24/18run 400m9 Deadlift 135/959 box

MAX EFFORT Back Squat 5,3,1+ WOD “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the

HOLIDAY HOURS GOOD FRIDAY THERE WILL BE A 9,10AM AND A 2,3 AND 4PM CLASS ONLY. SATURDAY THERE WILL BE NO CLASSES…..MONDAY CLASS SCHEDULE TO

The above video can be found in the CrossFit journal. If you are not a subscriber I highly recommend it. Click here for more details…

CrossFit Games open workout 11.5! If you have some questions about rules for this WOD please look hereWODComplete as many rounds and reps as possible

Today is Dan Kelly’s birthday. Dan has been a member of CrossFit Carol Stream since the beginning. He has been a good friend to me

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division

THERE WILL NOT BE ANY CLASSES TODAY. The next class will be Monday at 9am. I am sorry for any inconvenience….

MAX EFFORT/SKILL DEVELOPMENTSnatch balancePower snatchSnatch (squat) WOD3 rounds for time21 power snatches 75/5021 pull ups Post loads and times to comments….

MAX EFFORTFront squat 5,5,5+ WOD 5 rounds for time of5 burpees10 weighted walking lunges 55/35lb15 Kettlebell swings 55/35lb Post loads and times to comments….

MAX EFFORTDeadlift 5,5,5+ WOD5 rounds for time:10 knees to elbows15 Sumo deadlift highpull 75lb20 double unders Post loads and times to comments….

MAX EFFORTShoulder press 5,5,5+ WOD5 rounds for time 6 split jerks 135/959 box jumps 24/18 Poat loads and times to comments…..

MAX EFFORTBack Squat 5,5,5+ WOD3 rounds for time of:run 400m15 pull ups30 push ups60 squats You may partition the pull ups, push ups and squats

9am TEAM WOD 9am TEAM WOD 9am TEAM WOD 9am TEAM WOD

MAX EFFORTDeadlift 1 rep max WOD3 rounds for time:21 reps of bodyweight deadlifts 21 reps wall balls 20/16 Post 1 rep max and times to

MAX EFFORT/SKILL DEVELOPMENTWork on your 2011 GOALS, or work on your GOAT. WOD“Helen” Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings

Here we go again, week three of the CrossFit games open, good luck to all. CrossFit Games Open 11.3 Complete as many rounds and reps

MAX EFFORT Shoulder press 1rep max WOD 3 rounds for time ofrun 800m50 Sumo deadlift high pull 45/30lb barbell50 sit ups post loads and times

MAX EFFORT Back Squat 1rep max WODBaseline x22 rounds for time of:row 500m40 squats30 sit ups20 push ups10 pull ups Post loads ant times to

Saturday….Today is a REST day. There will be no classes today. REST.Rest…. if you have to do something… go for a light run. go play

Give it your all, every day, in everything you do… Skill DevelopmentMuscle upand‘Dumping a loaded barbell’ WOD5 rounds for time of:15 power snatches 75/5030 wall

If you missed yesterdays CrossFit games WOD and would like to make it up you have until Monday April 4th. (If you are competing and

Above is Jesse reaching one of his 2011 GOALS a 200lb shoulder press!! (not pictured is lockout…ran out of memory) Also I want to congratulate

WOD For time 10,9,8,7,6,5,4,3,2,1 ofThrusters 95/65Burpees Then we will be working on:MOBILITY EXERCISES and stretching.

Buy in with 2 minutes of hollow rock Max Effort:Row 500m for time WODFor time:75 Squats50 Pull-ups20 Ring dips50 Squats35 Pull-ups15 Ring dips25 Squats20 Pull-ups10

MAX EFFORT Deadlift 5,3,1+ WOD“Jackie” 1000 meter row45 pound Thruster, 50 reps30 pull-ups

MAX EFFORT/SKILL DEVELOPMENT/WODKettlebells:Snatches, C&J, Windmills, 10 minute Secret service snatch testAs many reps as possible of the Kettlebell snatch 55/35 For the last part of

MAX EFFORTSquat Clean 5,3,1+ WODFour rounds for time of:95-pound hang squat clean, 15 repsRun 400 meters Post time to comments…..

MAX EFFORT Shoulder press 5,3,1+ WOD For time:70 Burpees60 Sit-ups50 Kettlebell swings, 1.5 poods40 Pull-ups30 Handstand push-ups Post loads and times to comments….

MAX EFFORTBack squat5,3,1+ WODFor time:30 one legged squats alternatingRun 200m30 one legged squats alternatingrun 400m30 one legged squats alternatingrun 800m Post loads and times to

TEAM WOD AT 9AM TEAM WOD AT 9AM TEAM WOD AT 9AM TEAM WOD AT 9AM

We are a registered affiliate for the games. MAX EFFORT/SKILL DEVELOPMENTSnatchPower Snatch WODCrossFit Games Open 11.1 Complete as many rounds and reps as possible in

PLEASE WATCH ABOVE VIDEO SKILL DEVELOPMENTRunning mechanics WOD 5 rounds of run 400m1 minute of squats Post total reps of squats and total time for

‘oatmeal pancakes’ 2 cup dry oatmeal5 whole eggs35 grams of whey protein powder (whatever you desire)1/2 cup applesauce (unsweetened)cinnamon to taste1/2 cup frozen blueberries2 tablespoons

MAX EFFORT:Shoulder press 3,3,3+ WODSeven rounds for time of:10 Wallball shots, 20 pound ball10 Pull-ups Post loads and times to comments….

MAX EFFORTBack Squat 3,3,3+ WODFor time:Run 800m 150 sit ups150 double undersrun 800m You may mix and match the sit ups and double unders as

THERE WILL BE A TEAM WOD AT 9:00 THERE WILL BE A TEAM WOD AT 9:00 THERE WILL BE A TEAM WOD AT 9:00 THERE

MAX EFFORT/SKILL DEVLOPMENT Turkish Get up WOD4 rounds of5 turkish get ups right arm5 overhead squats right arm10 L-Pull ups5 overhead squats left arm5 turkish

ATTENTION: THERE WILL BE NO MORNING CLASSES TODAY!!! Sorry for any inconvenience. Normal afternoon classes will resume at 4pm. MAX EFFORT Deadlift 5,5,5+ WOD 5

Attention: There will not be any morning classes on Thursday the 10th of March. (this week) Sorry for the inconvenience. Afternoon classes will resume as

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details. TODAY IS THE

MAX EFFORTBack Squat 5,5,5+ WOD For time run 400m50 pull upsrun 400m50 push upsrun 400m50 sit upsrun 400m50 squats

There will be a 10:30am TEAM WOD There will be a 10:30am TEAM WOD There will be a 10:30am TEAM WOD There will be a

THIS SATURDAY TEAM WOD WILL BE AT 10:30am THIS SATURDAY TEAM WOD WILL BE AT 10:30am MAX EFFORT/SKILL DEVELOPMENTSnatch/power snatch 1 rep max. WOD5 rounds

MAX EFFORT Clean and Jerk 1rep max WOD With a continuously running clock do 1 power clean and jerk the first minute, 2 the second

MAX EFFORTDeadlift 1 rep max WOD “Annie” 50-40-30-20 and 10 rep rounds of:Double-undersSit-ups

MAX EFFORT 1 Rep Max Back Squat WODFor timewith a continuously running clock you have 7 minutes to do the following: Row 500mThen with remaining

Chris lands a 48″ box jump. He almost lost it and had to ‘pistol’ to catch his balance. MAX EFFORTShoulder Press 1rep max WOD3 Rounds

9AM TEAM WOD 9AM TEAM WOD 9AM TEAM WOD

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details. Max Effort/Skill developmentPick

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details. Mike clears a

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details. MAX EFFORT/SKILL DEVELOPMENTPick

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details. MAX EFFORT Box

Max effort/Skill Development Weighted Pull ups: 5,3,1+ If you cannot do a pull up then work skill development. WOD 10,9,8,7,6…..1 40lb dumbbell thruster1,2,3,4,….10 burpee Post

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details. There will be

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details. MAX EFFORT Deadlift

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details. Max Effort Squat

MAX EFFORTBroad Jump….. WODFor time:Walking lunge 100 ft.21 Pull-ups21 Sit-upsWalking lunge 100 ft.18 Pull-ups18 Sit-upsWalking lunge 100 ft.15 Pull-ups15 Sit-upsWalking lunge 100 ft.12 Pull-ups12 Sit-upsWalking

MAX EFFORTShoulder Press 5,3,1+ WODFor time:21-15-9Sumo Deadlift High Pull 95lbPush Jerk 95lb

MAX EFFORT Back Squat 5,3,1+ WOD3 rounds for reps of:1 min Wall ball shots, 20 pound1 min burpees Run 400mRest Start each round exactly six

MAX EFFORT/SKILL DEVELOPMENT:Double unders As many Double unders in 10 minutes as possible As many rounds as possible in 20 minutes of the following: This

MAX EFFORT Deadlift 3×5 WODFor time:225 pound Deadlift, 21 reps400 meter Run225 pound Deadlift, 18 reps400 meter Run225 pound Deadlift, 15 reps400 meter Run225 pound

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 2008 in the line of duty. Our thoughts and

FINALLY WE WILL BE OPEN TODAY WITH NORMAL HOURS!!!! MAX EFFORT Back Squat 3,3,3+ WOD4 rounds for timerun 400m 9 box jumps 24/18″ 9 kettlebell

Again, we are closed due to the structural damage from the storm.The way it looks we will be open Monday….details to come soon. I apologize

Bad news…. We are not going to be open Friday either. If something changes I will blast all of you. I am still planning on

Due to structural damage from the storm we are closed till further notice. I will keep you all informed as soon as I have more

MAX EFFORT Deadlift 3×5 WODFor time:225 pound Deadlift, 21 reps400 meter Run225 pound Deadlift, 18 reps400 meter Run225 pound Deadlift, 15 reps400 meter Run225 pound

Because we cannot meet at CrossFit Carol Stream Today…here is a workout you could do at home ENJOY!!!!