Workout, Happening, and Updates at CROSSFIT CAROL STREAM

0-10 warm up stretch, 10-30 MAX EFFORTFront Squat 1rm 30-40 warm up WOD 40-60 WOD“The Chief” Max rounds in 3 minutes of:135 pound Power cleans,

Summer is over, lets do the WOD outside. Cannot complain about it being hot. 0-10 Warm up 10-30 MAX EFFORTBack Squat 5, 3, 1, 30-40

THERE WILL BE A TEAM WOD AT 9AM TODAY THERE WILL BE A TEAM WOD AT 9AM TODAY THERE WILL BE A TEAM WOD AT

Frank keeps the barbell close while doing his deadlift. 0-10 warm up 10-30Max EffortWeighted Pull ups x1 30-40 set up WOD 40-60WOD5 rounds for time

Skill/WOD Starting with a light weight, even a PVC stick, perform in order a power snatch, a hang power snatch, an overhead squat, and a

0-5 stretch/foam roll. 5-15 warm up WOD WOD (there will be changes and modifications made) For time:25 Walking lunge steps20 Pull-ups50 Box jumps, 20 inch

0-10warm up stretch 10-30 Max EffortBack Squat 3×3 WODHelen 3 rounds for time ofrun 400m21 kettlebell swings 1.5 pood12 pull ups post loads and times

Brandon learning the ‘butterfly kip’ 0-10 warm up/stretch 10-30 Max EffortShoulder press 3×3 30-35 warm up/set up workout 35-60 WODComplete as many rounds as possible

For the second video you may have to play with your volume a little to hear it. Good video.

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

Israel sets a PR in the deadlift 355lbs 0-10 stretch warm up 10-30 Max EffortBack Squat 3×5 30-40 warm up/set up workout 40-60for time do

At the end of the above video you can see obvious fatigue setting in by the way both runners are swinging their shoulders and heads

After the storm….. 0-10 Warm up, 10-30 Skill DevelopmentSquat Clean,Power clean,Hang clean, Tall clean, 30-40Warm up/set up workout 40-60“Elizabeth” 21-15-9 reps of:Clean 135 poundsRing dips

0-10 warm up, 10-30 MAX EFFORTShoulder press 3×5 30-40 warm up/set up WOD 40-60WOD“Fran” Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups

The calm before the storm…… 0-10 Stretch and foam roll 10-30 Max EffortDeadlift 5×5 30-40 warm up/set up for workout…. 40-60WOD“Diane” 21-15-9 reps of:225 pound

Saturday team WOD 9am Saturday team WOD 9am Saturday team WOD 9am Saturday team WOD 9am

SSG Rob Miller will be awarded the Medal Of Honor Posthumously by President Barack Obama. Read the story here Some of Rob’s local friends and

0-10 minutes stretch & foam roll, 10-30MAX EFFORTDeadlift 1rm 30-40 warm up/set up WOD 40-60WODfor time complete:75 reps of Thrusters 75/55lb post loads and times

0-10 Warm up 10-30 MAX EFFORT Shoulder press 1rm 30-40 wamr up set up workoutWOD 40-60 “Nasty Girls” 3 rounds for time of:50 Squats7 Muscle-ups135

0-10 stretch, foam roll, warm up, 10-30 MAX EFFORT Back Squat 1 rm 30-40 warm up/set up WOD 40-60WODfor time complete21-15-9 reps ofOverhead squat 95/65toes

These two CrossFitters are missing!!!! Names: Josie (with weight) Molly (surprised by Josies skills) have been missing for more then the alloted time they said

She is pregnant during this video! THERE WILL BE NO CROSSFIT CLASSES THURSDAY THE 2nd OF SEPTEMBER THROUGH MONDAY THE 6th OF SEPTEMBER> Classes will

These women are amazingly strong and quick. Watch how fast they pull themselves under the weight. THERE WILL BE NO CROSSFIT CLASSES THURSDAY THE 2nd

THERE WILL BE A TEAM WOD AT 9:30AM TODAY THERE WILL BE A TEAM WOD AT 9:30AM TODAY THERE WILL BE A TEAM WOD AT

There will be a 9:30am TEAM WOD this Saturday. MAX EFFORTRow 500m WOD 3 rounds for time of:21 Burpees21 Kettlebell Swings 55/35lb21 walking lunges

0-10Stretch, warm up, Foam roll 10-30 MAX EFFORTShoulder Press 5,3,1 30-35 warm up/set up the WOD 35-55WODFor time complete the following:run 800m15 Shoulder press 95/65lbrun

0-10 warm up Stretch, foam roll. 10-30 MAX EFFORTDeadlift 5,3,1, 30-60 WOD“Angie” For time:100 Pull-ups100 Push-ups100 Sit-ups100 Squats Post time to comments. ……

Frank introducing himself to the ‘Turkish Get Up’ Mark and Dana successfully opened their box in Thailand click here to check it out! 0-10 Warm

Marilyn (age 62 BW:105) completes a 100lb deadlift (pictured is 95lb) 0-10 warm up stretch, foam roll…. 10-30MAX EFFORTBACK SQUAT 5, 3, 1 30-40 warm

There will NOT be a team wod today. I am taking the weekend to spend time with my daughter. WOD-run….. you pick the distance…. 5k,

0-10 warm up, stretch, foam roll 10-35MAX EFFORTDeadlift 3×3 35-45 warm up/set up WOD 45-60WOD: AMRAP in 12 minutes of:12 deadlifts 1/2 bodyweight12 Wall balls

0-10Stretch foam roll warmup, 10-25MAX EFFORT Turkish Get Up….As in video above, lift anything or anyone overhead and back down again. 25-30warm up WOD 30-60

Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his

0-10 Stretch, warm up, foam roll 10-30 Max Effort Back Squats 3×3 30-40 warm up/set up WOD 40-60WOD5 rounds for time of10 Knees to elbows15

Mike P. swinging the 44 MAX EFFORTOverhead squat 3×5 WOD 3 rounds for time of 10 Hang power cleans 135/95and 3 rounds of ‘cindy’ (a

There will be a 9am Saturday ‘TEAM WOD’ There will be a 9am Saturday ‘TEAM WOD’ There will be a 9am Saturday ‘TEAM WOD’ There

0-10 warm up, stretch and foam roll….. 10-30 Max EffortMax height box jump 30-40 warm up WOD 40-60 WOD For time10,9,8,7,6,5,4,3,2,1 of..thrusters 95/65lbburpees Post height

0-10 warm up, stretch foam roll. 10-40MAX EFFORTDeadlift 3×5 40-60WOD Tabata Wall ballrest 1 minuteTabata Row (scored by calories) The Tabata interval is 20 seconds

Caption? post in comments….. 0-5 warm up, stretch foam roll. 5-35Max Effort/Skill DevelopmentSnatch, Snatch Balance 35-45 Set up/Warm up the WOD- 45-55:WOD“SQT” Three rounds for

Top of the hour 0-10 minutes Stretching, warm up, foam roll… 10-30 Max Effort Shoulder press 3×5 30-40 warm up WOD 40-55 WOD10 rounds for

Jeremy pulls a 415lb deadlift. From top of hour 0-10 Warm up, stretch and foam roll… 10-40Max Effort Back squat 3×5 reps 40-45 Warm up

THERE WILL BE A 9AM TEAM WOD THERE WILL BE A 9AM TEAM WOD THERE WILL BE A 9AM TEAM WOD THERE WILL BE A

Kris setting the new high for the 2 hands anyhow last night with a total of 167.5lbs!(The photo would have been better if I was

We are going to try a couple of NEW things this week, the first is having a ‘schedule’ for the hour. The hour will be

High Fructose corn syrup is in EVERYTHING and we need to be aware of what it can ultimately lead to. We are going to try

We are going to try a couple of NEW things this week, the first is having a ‘schedule’ for the hour. The hour will be

We are going to try a couple of NEW things this week, the first is having a ‘schedule’ for the hour. The hour will be

MAX EFFORT You will have 20 minutes to find your 1 rep max.Snatch, WOD‘Randy’For time:75 power snatches 75/55lbs Post loads and times to comments…

MAX EFFORT:AMRAP in 3 minutes of Sit up Wall ball 20/16lb ball WODYou must row within 10% of your max effort all 4 rounds. Failure

Two rounds for time of:Right arm Kettlebell Clean & jerk 12 repsLeft arm deadlift 12 repsbox jumps 24/18″ 12 reps Left arm Kettlebell Clean &

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

It was guys Vs. Girls during the TEAM WOD this past Saturday….. Guys 1, Girls 0, MAX EFFORT Front squat 5,5,5 WOD“Elizabeth” 21-15-9 reps of:Clean

Ha! There will be a TEAM WOD at 9am. There will be a TEAM WOD at 9am. There will be a TEAM WOD at 9am.

Above video is Jesse’s brother Jason doing an amazing gymnastics stunt. Games WODPart A. Three rounds for time of:30 Push-ups, release hands from floor at

Muscle up/snatch event mens Heat 4 [wmv]womens Heat 4 [wmv] Seven rounds for time of:205/135 pound Clean, 3 reps4 Ring/no ring handstand push-ups Post times

Complete as many rounds as possible in seven minutes of:315 pound Deadlift, 7 reps20 meter Sprint14 One legged squats21 Double-unders20 meter Sprint Alternate WOD 5

Tom does a 161lb 2 hand anyhow. Holding the record for first…. any challengers? For time:Run 1200 meters63 Kettlebell swings, 1.5 pood36 Pull-upsRun 800 meters42

Saturdays Kettlebell competition was a lot of fun. Leslie did an awesome job! She competed in three events the shortest I believe was 3 minutes

There will be NO 9am or 10am Class Saturday. Some of us are going to a Kettlebell Competition Saturday morning. It is not to late

There is no class at CrossFit Carol Stream this weekend because there is a Kettlebell competition in North Aurora that starts at 9:30am if you

CrossFit Chics… need I say more…. There is no class at CrossFit Carol Stream this weekend because there is a Kettlebell competition in North Aurora

The CrossFit games are this weekend. You can watch it live at live.crossfit.com. The games are a lot of fun and CrossFit HQ has really

MAX EFFORT Back Squat 5, 5, 5, WOD: 10 rounds for time10 pull ups10 push ups10 sit ups10 squats Post loads and times to comments

Mark (with a ‘K’ Ha!), and Dana had their last workout with us as they end their trip and return to Thailand to open up

THERE WILL BE A 9AM TEAM WOD THERE WILL BE A 9AM TEAM WOD THERE WILL BE A 9AM TEAM WOD

MAX EFFORTPush ups 100 for time. WODRow a 2k -or- Guerrilla run (will be explained during class) Post times and distances to comments.

MAX EFFORT:Clean & Jerk 1, 1, 1, WOD: In 12 minutes do as many rounds as possible of:10 thrusters 65lb10 pull ups Post loads and

‘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 Back

Fastest Helen time… MAX EFFORT:Thruster 3, 3, 3, WOD:‘Helen’ 3 rounds for time of400m run21 1.5 pood kettlebell swing 12 pull ups

IN CONGRESS, JULY 4, 1776 The unanimous Declaration of the thirteen United States of America: When in the Course of human events it becomes necessary

For the Holiday weekend there will be NO CLASSES on Saturday the 3rd or Monday the 5th of July. Sorry for any inconvenience. the WOD

Max Effort:Overhead Squat 1,1,1. WOD5 rounds for time10 Turkish get ups 40/25 (alternating arms)30 wall balls

THERE WILL NOT BE A 6PM CLASS TODAY THERE WILL NOT BE A 6PM CLASS TODAY MAX EFFORT: 1 MILE RUN MAX EFFORT: 10 minutes

“Cindy”Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats OR “Mary”Complete as many rounds in 20 minutes as you can

WOD:Using a 135/95lb barbell for all lifts perform the following for time:5 rounds of15 deadlifts12 hang power cleans9 front squats6 push jerks Post time to

SATURDAYTHERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S THERE WILL BE

MAX EFFORTBack Squat x5 WOD4 rounds for time:Run 400m 21 Kettlebell Swing 1.5 pood 21 push ups

Max Effort/Skill Development Muscle SnatchSnatch BalanceSnatch WOD “Annie” 50 40 30 20 10 of Double undersSit ups

MAX EFFORT/SKILL DEVELOPMENTPick your ‘goat’ and work on it. WOD:Three rounds for time of:45/25 pound dumbbell Thruster, 15 reps21 Knees to elbows

Marcus 245lb Power Clean x5. Nice job man! MAX EFFORT:Strict Press (shoulder press) 1, 1, 1, WOD 10,9,8,7,6,5,4,3,2,1 OfSumo Deadlift High Pull 95/65Pull Up Post

MAX EFFORT:Front Squat 1, 1, 1, WOD:Five rounds for time of:45 pound barbell Overhead walking lunges, 50 feet21 Burpees Let trailing knee gently kiss the

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S THERE WILL BE

MAX EFFORT:Power Clean 5, 5, 5, Compliments of CrossFit Football CrossFit DiscoComplete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Power

Max EffortSnatch Pull x 3 WOD: “Nancy“ Five rounds for time of:400 meter run95 pound Overhead squat, 15 reps Post time to comments.

Skill Development:Kettlebells and all things kettlebells. WOD5 rounds for time9 2pood kettlebell swings9 Knees to elbows

This was Lisa’s 75th thruster from the workout the other day. She started in good form and kept her standards high and she did not

“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, the

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S THERE WILL BE

THERE WILL BE A 9AM AND 10AM CLASS ON SATURDAY Skill Development: gymnastics….WODFor time:75 thrusters 75/55lb POST TIMES TO COMMENTS…

!!!!!!!!!!!!!!GO HAWKS!!!!!!!!!!!!!! MAX EFFORTSplit Jerk 1, 1, 1, 5 rounds for time of:6 split jerks 135/95lbs9 box jumps 30/24″

THERE WILL BE A 9AM CLASS ALL WEEEK MAX EFFORT: Whiteboard (you pick from the whiteboard) WOD Complete as many rounds in 12 minutes as

THERE WILL BE A 9AM CLASS STARTING TODAY MAX EFFORT Back Squat 1, 1, 1, WOD for time do the following: Run 800m21 power cleans

First I have to explain why there was no WOD posted for Monday. BLOGGER was having some ‘technical’ difficulties and I could not access the

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD’S THERE WILL BE

MAX EFFORTDeadlift 3,3,3 WODwith a continuosly running clock do the following 90 seconds of double unders90 seconds of sit ups60 seconds of double unders60 seconds

MAX EFFORTRow 500m For time WOD:5 rounds for timeburpee 5 reps52lb Kettlebell walking lunge, 10 alternating steps52lb Kettlebell swing, 15 reps

Max EffortFront Squat 3, 3, 3. Running Grace 5 rounds of Run 400m 6 Clean & Jerk 135/95

Max Effort/Skill DevelopmentSnatch Balance 1,1,1 WOD5 rounds for time6 right arm Dumbbell squat snatches 60/356 L-pull ups6 left arm Dumbbell squat snatches 60/356 L-pull ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th