Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WOD Complete as many rounds as possible in 20 minutes of: 5 power snatches 7 toes-to-bars 9 box jumps 75 lb., 20-in. box115 lb., 24-in.

WOD 50-35-20 rep rounds for time of: Wall Balls Sit ups Double unders Post times to the Zen.

WOD “Tabata Something Else“ Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups,

EMOM 12 minutes Even: 1 Turkish Get up on the RIGHT arm Odd: 1 Turkish Get up on the LEFT arm You must do the

WOD 4 Rounds of 1 minute of Push press 75/55lb 1 minute of sumo deadlift high pull 75/55lb 1 minute of box jump 24/20” 1

Weightlifting: Snatch 3,3,3,3,3 (try to do each round as touch and go) go as heavy as possible. Practice SLIPS for 20 minutes. post loads to

WOD (30 minute time cap) 10 Rounds for time of  Burpees on the minute: 5 Pull ups 10 Squats 15 Sit ups BUT…. Every minute

WOD Using 155/110lb* for the Power Cleans, and 24/20″* height for lateral jumps complete for time: *MASTERS use 135/95lb and do lateral step overs 24/20″

EMOM 20 minutes Row for calories Sit ups/GHD Strict Pull ups or ring rows (using false grip for both) Strict Reverse Hypers* Rest *Reverse Hypers

AMRAP in 20 minutes 5 Thrusters 7 hang power cleans 10 Sumo deadlift high pulls Men use 95lb Women use 65lb After workout do 5

WOD 5 rounds for time of: 10 kettlebell clean and jerks, 55/35lb each (meaning 2 bells) 3 muscle-ups Post time to the Zen. Do SLIPS

WOD AMRAP in 20 minutes of: With a Med-ball 20/14lb in your hand (except when doing burpees) you will do the wall balls and the

WOD 5 Rounds for time of: 9 Right arm dumbbell thrusters 50/35lb 9 Toes to bar 9 Left arm dumbbell thrusters 50/35lb 9 Burpees Post

Weightlifting: Clean and Jerk x2 every 2 minutes for 12 minutes (6 rounds) Then: EMOM 12 Minutes Even: Back Squat x3 reps (go by feel)

WOD 10 Rounds for time of: 10 Deadlifts with a pair of Dumbbells 50/35lb 10 Weighted Box Step Ups with one dumbbell 50/35lb and 24/20”

EMOM for 20 minutes: Even: Overhead Squat x5 reps Odd: Max Double unders Pick a weight that you can do 5 reps, add weight anytime

WOD 21-18-15-12-9-6-3 rep rounds of: Kettlebell Swings Sit ups Pull ups After the WOD, do the following: 5 sets of push ups at 35% of

CrossFit Carol Stream is 10 years old today! WOD AMRAP in 20:10 10 Thrusters 65/45lb 10 Power Snatches 65/45lb 10 Burpees Post rounds completed to

Gymnastics: Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps 7 Ring dip negatives.

WOD 20 minute AMRAP 7 Deadlifts 225/155lb 7 Strict pull ups 7 Box Jumps 24/20” Post rounds completed to the Zen.

Weightlifting: Snatch 1 rep max (or heavy single) Front Squat 1 rep max (or heavy single) Conditioning: Scales front and back 3×3 Bumper raises and

Max Effort: Max Push ups. The only rest you may take is in a plank position, no downward or upward dog. These are HONEST push

WOD 21-18-15-12-9 rep rounds of Overhead walking lunges 50/35lb* 42-36-30-24-18 rep rounds of Alternating HANG dumbbell power snatches 50/35lb 21-18-15-12-9 rep rounds of Toes to

WOD AMRAP in 10 minutes of: 3 Handstand push ups 3 UNBROKEN squat cleans 155/110lb For the Unbroken cleans, if you cannot complete 3 reps

We will have normal morning hours, and only a 3:30pm class then we are closed until Thursday January 2nd with normal hours. WOD AMRAP in

WOD Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 15 push-ups 20 single-leg squats, alternating Post total rounds to the

WOD 10,9,8,7,6,5,4,3,2 and 1 rep rounds of the following for time: Deadlift Hang Squat Clean Push press/jerk Men: 115 Women: 80 Post times to the

WOD For time: Row calories 30 Kettlebell Snatch 55/35lb 30 reps 30 weighted walking lunges 55/35lb Inverted burpees 30 reps 30 Toes to bar 30

WOD Do it just like the song, starting with 1… then 2….1… then 3…2….1…etc. On the 12th Day of Christmas My true love said to

Christmas Hours: Christmas Eve 8:30, 9:30 and 10:30 am classes only. We will be closed in the afternoon and on Christmas day. December 26th we

On the 10th day of Christmas my true love gave to me: 10 Wall balls 9 kettlebell swings 8 grasshoppers 7 pull ups 6 Lunges

On the 9th day of Christmas my true love gave to me: 9 kettlebell swings 8 grasshoppers 7 pull ups 6 Lunges 5 Burpees 4

On the 8th day of Christmas my true love gave to me: 8 grasshoppers 7 pull ups 6 walking lunges 5 BURPEES 4 Front squats

On the 7th day of Christmas my true love gave to me: 7 pull ups 6 Lunges 5 Burpees 4 front squats 3 box jumps

On the 6th day of Christmas my true love gave to me: 6 Lunges 5 Burpees 4 front squats 3 box jumps 2 wall climbs

Naughty or Nice! For time of: 15-12-9 Power Snatches 95/65 (75/55) 30 double unders (60 singles) Thrusters 95/65 (75/55) 30 double unders (60 singles) Bring

WOD: You will have 12 minutes to either accumulate a handstand hold for as long as possible, OR walk on your hands for as far

WOD On the 3rd day of Christmas my true love gave to me 3 Box Jumps 2 Wall Climbs 1 Power Clean AMRAP in 17

Weigthlifting: Snatch 5×2 (pick a load, moderately heavy, and stay with all 5 sets) Snatch Pull 3×3 @ 100% of 1 rep snatch Front Squat

WOD For time complete the Chipper. 50 Burpee Pull Ups (6” above reach) 50 Burpee box jumps 24/20” Rx burpees must have both feet moving

WOD 36-30-24-18-12-6 rep rounds of: Alternating Dumbbell power snatches 50/35lb Wall Balls Post times to the Zen.

7 Rounds NOT for time: 1 Snatch Balance 3 Overhead squats Do the overhead squats in succession to the snatch balance. 20 minutes of SLIPS

WOD Amrap in 20 Minutes 5 Strict toes to bar 10 Up downs 15 Roll up sit-ups* * laying on your back with straight legs

Weightlifting/WOD 3 rounds EACH for time: Row 500m 10 Front Squats (as heavy as you can) 15 STRICT Ring dips Rest….. Post total time and

WOD For time: (there is a 30 minute time cap) 1 round of: 120 double-unders 30 push presses, ½ body weight 6 rope climbs, 15

Open Gym 7am and 8:30am Suggested workouts: EMOM 12 minutes Even: Power Snatch x2 Odd: Push Jerk x5 Or- Row a 5k No Matter what

“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

EMOM 15 minutes First 5 minutes on the minute 3 Hang squat cleans Second 5 minutes on the minute 2 Hang squat cleans Third 5

WIOD AMRAP in 16 minutes 4 Handstand push ups 8 toes to bar 12 Squats Post rounds completed to the Zen.

WOD 10,9,8,7,6,5,4,3,2 and 1 rep rounds for time of: Pull ups Power cleans 135/95lb Over the bar burpees Post times to the Zen.

EMOM 16 minutes Even: Deadlift x5 Odd: Dumbbell single arm push press x5 Right, x5 Left. Conditioning: SLIPS

WOD For time: 30 double unders 5 Squat Snatches 30 double unders 4 Squat Snatches 30 double unders 3 Squat Snatches 30 double unders 2

Weightlifting: Choose weights by feel. They should be challenging but comfortably below max efforts. Clean and Jerk 5×2+1 (five sets of 2 cleans and 1

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

WOD AMRAP in 20 minutes 4 Chest to bar pull ups 8 One legged squats alternating 12 Dumbbell power snatches alternating 50/35lb Post rounds completed

EMOM for 20 minutes of: Even: Back Squat x3 @ 75% Odd: Double Unders Conditioning: 3 rounds of: Reverse Hypers x 12 Bumper raises x

5 rounds each for time of: Row 250m 5 Clean and Jerks 155/110lb (power clean is ok) 7 Toes to bar 10 Box Jumps 24/20”

EMOM 20 minutes Even: Front Squat x3 @ 75% or a weight that is moderately heavy. Odd: Strict Pull Ups 5 for men, 3 for

WOD AMRAP in 15 minutes of: 11 Russian swings 55/35lb 11 Weighted Walking Lunges 55/35lb 11 Burpees!! Then 5 rounds of push ups at 35%

Workout 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots 14-lb. ball to 9 ft. 20-lb. ball to 10 ft. Time

Running…… WOD Choices: Pick one of the following running workouts to do Run to Gary ave and bike 1 mile 3x Run to Schmale rd.

Weightlifting: Deadlift 3-3-3-3-3-3-3 reps (work on a 3 rep max) Practice SLIPS for 20 minutes. Post loads to the Zen.

WOD compliments of Crossfit.com Complete as many rounds as possible in 12 minutes of: 3 weighted pull-ups (put bell between knees) 6 push-ups on dumbbells

Compliments of CrossFit HQ Weightlifting: Split snatch 1-1-1-1-1-1-1 reps Practice SLIPS for 20 minutes. Post loads to the Zen.

Workout 20.4 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135

CFHQ: Rest Day. We will warm up as always then we will perfomr mobility. I highly recommend shoulder and hip mobility. We could be doing

Weightlifting: Back squat 10-8-6-4-2 reps (max out weight for each rep scheme) Practice SLIPS for 30 minutes. Post loads to the Zen.

WOD 50-40-30-20-10 reps for time of: Hip extensions*Double-unders *Reverse Hypers, Supermans. Post time to the Zen.

WOD 50-40-30-20-10 reps for time of: Row/bike (calories) Thrusters 35 lb. Barbell womens 45 lb. barbell mens Post time to the Zen.

Open WOD 20.3 (18.4) For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9

WOD Choices: Pick one of the following running workouts to do Run 5,000 meters Run to Schmale rd. 10 laps around the building, resting 1

Complete as many rounds as possible in 20 minutes of: 500-m row 50 single-leg squats, alternating 10 squat snatches Women: 95 lb. Men: 135 lb.

WOD 3 rounds for time of: 400-m run 21 ring dips 2 legless rope climbs Post time to the Zen.

WOD Sumo deadlift 3-3-3-3-3 reps This is a HEAVY day. All 5 sets of 3 will be considerably heavy and ultimately you will find a

Open WOD 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders Men 50lb. Women 35lb

WOD For time: 100 hip-back extensions (can also do reverse hypers and or Supermans) Each time you break a set or rest at the bottom,

WOD 5 rounds for time of: 5 strict muscle-ups 1-minute L-sit hold Post time to the Zen.

WOD 5 rounds for time of: (do the exercises in any order that allows use of GHD and Row machines). 50 double-unders 20 sumo deadlift

4 rounds of Tabata row (calories), bike (calories), jump rope (SINGLES) and Grasshoppers. You may do it in any order. Choose one, or mix and

Open WOD 20.1 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. 15 minute timecap

12 minutes of stretching 12 minutes of L-sit practice 12 minutes of handstand practice 12 minutes of plank practice 12 minutes of scales practice If

For time: Partner 5,000m Row. One person rows while the other rests. Conditioning: Scales for 10 minutes.

WOD For time: 50 medicine-ball cleans25 push jerks50 medicine-ball cleans 14-lb. ball, 105-lb. jerk20-lb. ball, 155-lb. jerk

WOD This week begins the CrossFit Open season! For the next 5 weeks we will be following CrossFit HQ programming and participating in the Open

WOD “Adrian“ Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30/24″ box Post time to

Weightlifting: Snatch 1 rep Front Squat 1 rep For both lifts work up to a ‘heavy’ single. This does not necessarily have to be a

WOD 30-25-20-15-10-5 reps for time of: Wall Balls 20/14lb* Walking Lunges with the med ball* Med Ball sit ups *If you drop the ball for

“DT“ Five rounds for time of: 155/110 pound Deadlift, 12 reps 155/110 pound Hang power clean, 9 reps 155/110 pound Push jerk, 6 reps Post

This is ourfinal week of OUR programming because next week begins the Open and we will be following the main site www.crossfit.com HQ programming. WOD

WOD For time Complete the following exercises in any order: 30 Reps of Thrusters 75/55lb 30 Reps of Kettlebell swings 70/55lb 30 Reps of Toes

Weightlifting: Increase the loads from last week. Snatch 5×1 Snatch Pull 3×2 Front Squat 3×2 Conditioning: Push ups 5 sets @ 35% Practice scales and

WOD 4 rounds for time of 30 sit ups 15 box jumps 30/24” 400m run Post times to the Zen.

Weightlifting: Increase the loads from last week. Clean and Jerk 5×1 Clean pull 3×2 Back Squat 5×2 Conditioning: Bumper raises 3×10 Reverse Hypers 3×10 Handstand

On a continuously running 25-minute clock: As many rounds as possible in 5 minutes of: 10 strict pull-ups, 20 push-ups, 30 squats Then, as many

WOD “Nancy” 5 rounds for time of: Run 400m 15 Overhead squats 95/65lb Post times to the Zen.

EMOM for 15 minutes First Minute Deadlift 5 reps at 1.5 bodyweight Second Minute Strict Ring Dips 7 reps Third Minute One Legged box squats

WOD Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows (no kipping) 3 wall climbs post rounds completed to the Zen.

Weightlifting The weights you use today should be heavier than last week. Clean and Jerk 5×1 Then EMOM for 15 minutes First minute: Back squat

Good Job to everyone who participated in Mike D. lifts 100 tons! WOD AMRAP in 20 minutes of: Run 200m 20 Inverted Burpees (roll back/forward