Workout, Happening, and Updates at CROSSFIT CAROL STREAM
WODs`
Tuesday
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
Friday
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
Thursday
Molly’s husband Tom knocks out 161lb 2 hand anyhow This weekend is Memorial Day, please remember WHY we have this 3 day weekend. THERE WILL
Wednesday
THERE WILL BE NO CROSSFIT CLASSES ON MEMORIAL DAY WEEKEND (SATURDAY AND MONDAY) MAX EFFORTShoulder press 1Push Press 3Push Jerk 5 WOD 3 rounds for
Tuesday
MAX EFFORT Power Clean 3,2,1 WOD3 rounds for timeRun 400m9 Power Cleans 135/9512 box jumps 24/18 Post loads and time to comments……..
Monday
Is Mark laughing? MAX EFFORTMax height box jump WOD “Barbara” Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats Rest precisely three minutes between
Saturday
THERE WILL BE A TEAM WOD FOR THE 9AM AND 10AM CLASSES SATURDAY Team WOD 10,000lbs overheadequal amount of reps of box jumps In teams
Friday
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s
Thursday
MAX EFFORTFront Squat 1×20 WOD using a 44/26lb kettlebell Run 400m30 kettlebell swingsrun 400m15 Right arm snatches15 Left arm snatchesrun 400m15 right arm Clean and
Wednesday
Marilyn and daughter Lisa cranking through yesterday’s WOD. MAX EFFORT Back Squat 3×5 WOD For time:Row 500 meters150 Double-unders50 Burpees Post time to comments
Tuesday
Steve motivating his wife Sandy. We all need it sometimes…. THERE WILL BE NO 1PM CLASS TODAY. WOD 5 rounds for time:run 400m 15 hang
Monday
I just wanted to thank Julie & Vic Lombardo for all their help with the fun run and hosting the first CrossFit BBQ. MAX EFFORTClean
Friday
If you are ‘comfortable’ with your fitness level then keep ‘trotting’ on the treadmill. In recognition of ‘National Law Enforcement Week’ We will be having
Thursday
In recognition of ‘National Law Enforcement Week’ We will be having UNLIMITED FREE workouts all week long for ALL Law Enforcement and First Responders. MAX
Wednesday
With effort and determination WE can do anything…. In recognition of ‘National Law Enforcement Week’ We will be having UNLIMITED FREE workouts all week long
Tuesday
In recognition of ‘National Law Enforcement Week’ We will be having UNLIMITED FREE workouts all week long for ALL Law Enforcement and First Responders. Julie
Monday
In recognition of ‘National Law Enforcement Week’ We will be having UNLIMITED FREE workouts all week long for ALL Law Enforcement and First Responders. Using
Friday
Cassandra got her first pull up today! MAX EFFORTFront Squat 5,3,1 WOD using the same weight 35/20lb do as many rounds in 15 minutes of
Wednesday
MAX EFFORT/Skill DevelopmentSnatch x3 WOD21-15-9 reps for time of:95/65 pound barbell Squat snatchChest to bar pull-ups Post time and Loads to comments
Tuesday
MAX EFFORTDeadlift 3×7 Need some inspiration? Follow the link to the main page and watch the video of Kallista Pappas during the 2008 CrossFit games.
Monday
Skill Development/Max EffortSnatch BalanceMuscle Snatch WODFor time:30 Handstand push-ups40 Pull-ups50 Kettlebell swings, 1.5 poods60 Sit-ups70 Burpees
Saturday
9AM and 10AM classes SaturdayTeam WOD:5 tons OverheadTeam must move 5 tons (10,000lb) overhead. The first 2.5tons will be done with ‘floor to overhead’ in
SATURDAY SATURDAY SATURDAY
THERE WILL BE A 9AM AND A 10AM CLASS THIS SATURDAY THERE WILL BE A 9AM AND A 10AM CLASS THIS SATURDAY THERE WILL BE
Friday
MAX EFFORT / SKILL DEVELOPMENT Your call. Something you lack in, or would like to make up/repeat that you missed before or were not happy
SATURDAY SATURDAY SATURDAY
THERE WILL BE A 9AM AND A 10AM CLASS THIS SATURDAY THERE WILL BE A 9AM AND A 10AM CLASS THIS SATURDAY
Thursday
Brent here you go…. MAX EFFORT WOD: Rest minimum 3 minutes between events. All events are a max effort 1. Thruster 95/65lbs Rules: as many
Wednesday
MAX EFFORTWeighted Pull up/ Pull up consecutive. WOD- 5 rounds for time of10 Knees to elbows15 Sumo deadlift high pull (75lb/55lb)20 double unders
Tuesday
3…2…1 GO! MAX EFFORT Hang Power Clean x3 WODThree rounds for time of:135 pound Hang power cleans, 15 reps15 Burpees
Monday
GOALS: We all have them, but they do not matter unless we make them public. Write them down and share with us WHAT your goals
Saturday
9AM and 10AM classes Saturday Team WOD:5 tons OverheadTeam must move 5 tons (10,000lb) overhead. The first 2.5tons will be done with ‘floor to overhead’
Friday
Max Effort:Turkish Get-up,Be creative, lift anything from a kettlebell, a dumbbell/barbell, a chair, small human, or livestock etc…. WOD21-18-15-12-9-6 ofwalking lungespull ups sit ups Post
Thursday
Vanessa not only gets her first pull up she did 10 in a row! MAX EFFORT Thruster x3 WOD 5 rounds of5 Thrusters 135lb10 Burpees
Wednesday
MAX EFFORT BACK SQUAT 5,3,1 !!!!!CORRECTION!!!!!!WOD: 6 rounds of 14 kettlebell snatches 52/35lbrun 50m15 push upsrun 50m
Tuesday
Bella, my future CrossFitter… MAX EFFORT/SKILL DEVELOPMENT Clean and Jerk 5,3,1 WOD: 5 rounds of 9 Dumb-bell Hang Clean (with squat) 40/25lb9 Dumb-bell push/split jerks
Monday
MAX EFFORT- Over Head Squat x1 WOD “Cindy”Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats OR “Mary”Complete as many
Friday
WOD: 4 rounds ofrun 600m2 minutes of double unders (max effort) The workout is scored as so: The total number of double unders in all
Thursday
This is the workout the actors from the movie ‘300’ used to measure how in shape they were. This WOD has been featured in many
Wednesday
Skill/WOD Starting with a light weight (even a PVC stick is authorized) perform in order a power snatch, a hang power snatch, an overhead squat,
Tuesday
PLEASE TURN IN YOUR ORDER FORMS FOR THE GRASS FED BEEF Skill Development:Gymnastics WOD: 5 rounds for time7 thrusters 95/65lb7 burpees7 Sumo Deadlift High pull
Monday
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
Friday
MAX EFFORT Back Squat x5 WODKaren 150 Wall balls for time. Post times to comments.
Thursday
The aftermath of a WOD is our drug… MAX EFFORT 1 arm shoulder press x1 per arm. Skill- Pistol WOD “Nicole” Complete as many rounds
Wednesday
Vanessa pulls a 140lb deadlift MAX EFFORTRow 500m For time WOD:5 rounds for timeburpee 5 reps52lb Kettlebell walking lunge, 10 alternating steps52lb Kettlebell swing, 15
Tuesday
MAX EFFORTFront Squat x3 WOD: Complete as many rounds in twenty minutes as you can of:65 Pound Thruster, 10 reps10 Pull-ups Post rounds completed to
Good Friday
There will be NO 6pm class in observance of the Easter Holiday. MAX EFFORTWeighted Pull up. If you cannot do a pull up, then it
Thursday
Skill DevelopmentPOSE Running WOD: 6 roundsrun 350m (around parking lot) 15 thrusters 65/4515 push ups Post times to comments
Wednesday
MAX EFFORT Split Jerk 1-1-1-1-1 WOD As many reps as possible (AMRAP) in 10 minutes ofKettle bell Snatch 55/35lb. -or- ‘Grace’For time:30 reps of Clean
Tuesday
Seven rounds for time of:185 pound Front squat, 3 reps7 L-pull-ups Post time to comments
Monday
Megan Back squatting 135lbs MAX EFFORTShoulder press Find 1rep max. WOD: 50-35-20 of the following for time: Double-undersBox jumps, 24 inch boxKettlebell swings, 1.5 pood
Thursday
Today is Kyle’s goodbye WOD, I suggested we do ‘Fran’ but Kyle had something else in mind, So bring your A-games tomorrow. “Fight Gone Bad!”
Wednesday
Skill DevelopmentKettleBells……… SwingClean & JerkSnatch WOD: 3 roundsRun 400m 30 Hang power cleans 75/55lbKnees 2 Elbows 20 reps
Tuesday
MAX EFFORT Back Squat 3, 3, 3 WOD 5 rounds of:6 Split jerks 135/95lb9 box jumps 30/24″ Post times to comments…..
MONDAY AFTERNOON
Classes will resume as normal today. I may be a bit late to host the 4pm class but nonetheless it will happen. 1pm, 4pm(4ish) 5
Monday
God Bless The USA THERE WILL BE NO 6AM CLASS TOMORROW, AND THE 4,5,6PM CLASSES MAYBE CANCELED AS WELL. PLEASE CONTACT ME WITH ANY QUESTIONS.
Friday
MAX EFFORT/SKILL DEVOLOPMENT You Call It…. WOD 5 rounds for time of:50′ overhead walking lunges 44lb/26lb21 burpees
Thursday
Vannesa and Cassandra mid WOD. MAX EFFORT: Power Clean; Find your 1 rep max WODFor time:Sumo Deadlift High Pull 95/6510,9,8,7,6,5,4,3,2,1Thruster 95/65lb1,2,3,4,5,6,7,8,9,10
Tuesday
Jason K. and proficient double unders… MAX EFFORT2 hands anyhow: put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with
Monday
Pictured: Kyle completes a 46″ box jump, he now can land a 48.5″ box jump. MAX EFFORT Box Jump, How high can you go? WODThree
Results From Wednesdays WOD
Nice Job to eevryone that participated in Wednesdays WOD. We will repeat this WOD in the last week of April. Thrusters(95/65) Push Ups(2 minutes) KB
Friday
There is an 8am class tomorrow. MAX EFFORT Front Squat 5,5,5 You have the choice of doing the two following WOD’s. ‘Jackie’1000m row50 thrusters 45lb
Thursday
Josh shows some core strength. So today, I had what I thought would be a potential client (a guy) asking me if this was CrossFit.
Wednesday
Jeff Cleans 125lbs. MAX EFFORT WOD: Rest minimum 3 minutes between events. All events are a max effort and we will repeat the workout next
Tuesday
Brent doing 1 arm deadlifts during his first of two WOD’s on Thursday. We are adding a 6am and an 8am class tomorrow on top
Monday
MAX EFFORT/SKILL DEVELOPMENTSnatch/Power Snatch 1rmwarm up w/ muscle snatch, and snatch balance. In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT
Sunday
One of the things that makes CrossFit so great is that it forces you to set goals and its succes is measurable. We do a
Thursday
Megan and Jason mid WOD. THERE WILL BE AN 8AM CLASS TOMORROW. ALSO STARTING NEXT WEEK WE WILL BE ADDING A ^AM CLASS M,T, TH,
Wednesday
MAX EFFORT/SKILL DEVELOPMENTDouble UndersMAX: AMAP in 10 minutesSKILL: Consecutive amount WOD 10,9,8,7,6,5,4,3,2,1 OfSumo Deadlift High Pull 95/65Pull Up
Tuesday
Megan, performing the turkish get up with a med ball. MAX EFFORTShoulder press 1Push Press 3Push Jerk 5 WOD 3 rounds for time 12 Right
Friday
Brent with the big lift of the day, 100lb (right only) in this pic 95lbs. MAX EFFORT/SKILL DEVELOPMENTSnatch Balance WOD For time:Walking lunge 100 ft.21
Wednesday
Jeff enjoying Cancun and cant wait to get back and do some CrossFit. Skill Development Gymnastics WOD Run 800m15 shoulder press 95/65lbrun 800m15 push press
Tuesday
MAX EFFORTFront Squat 5,3,1, WOD- Whatever you did yesterday do the other one today: (which pretty much means everyone except Josh is doing WOD B)
Monday
Skill Development: KettlebellSwing, Clean & press/jerksnatchTGU WOD/METCON Pick either Wokrout A, or Workout B. In 20 minutes do as many rounds as possible of the
Friday
Molly finishes a near flawless power snatch. Five rounds for max reps of:2/3 Body weight thrusterPull-upsRest as needed between rounds. Post reps for both exercises
Thursday
Skill Development: Squat Clean WOD “Elizabeth” 21-15-and 9 reps of:Clean 135 poundsRing Dips Post time to comments
Wednesday
MAX EFFORT/SKILL DEVLOPMENT Power Snatch 1,1,1Overhead Squat 1,1,1 METCON Tabata RowThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for
Tuesday
Pat performing the 2 hands anyhow. WOD For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to
Monday
Courtesy of CrossFit games 2009 website ATTENTION THE 6pm CLASS IS CANCELLED FOR MONDAY THE 15th of FEB 2010 The 4, and 5 o’clock classes
Saturday
TEAM WOD! 9am Team workouts 10am Team workouts 11am Team Workouts If you have not figured it out yet the workouts will be team based.
Friday
This Saturday the 13th Feb 2010 there will be FREE classes 9, 10, and 11am so bring someone that is on the fence about trying
Thursday
This Saturday the 13th Feb 2010 there will be FREE classes 9, 10, and 11am so bring someone that is on the fence about trying
Tuesday
This Saturday the 13th Feb 2010 there will be FREE classes 9, 10, and 11am so bring someone that is on the fence about trying
Monday
If YOU think about quitting in the middle of a WOD, Or you think you are just having a bad day think again. Somewhere someone
Friday
Please post in comments below if there is an interest for a Saturday morning class(s) and what time(s) you would be wiling to come Max
Thursday
2 whole eggs1 cup of dry Quaker Old Fashioned oatmeal 21 grams of vanilla whey protein (Vitamin shop brand)1/2 cup of Stoneyfield plain organicwhole milk
Tuesday
Please post in comments below if there is an interest for a Saturday morning class(s) and what time(s) you would be wiling to come Skill
Monday
Usain Bolt, fast! Watch towards the end of the video when it slows down as ALL the runners are striking the ground with the ball
Friday….
Please post in comments below if there is an interest for a Saturday morning class(s) and what time(s) you would be wiling to come Skill
Thursday
Eric, Tina, and Josh plowing thru the WOD. Please post in comments below if there is an interest for a Saturday morning class(s) and what
Wednesday
THERE WILL BE NO 10 AM OR MORNING CLASSES WEDNESDAY 26 JAN. CLASSES WILL RESUME IN THE AFTERNOON AT 4PM. Skill Work/Max Effort Clean and
Friday
Kyle nails a 46″ box jump. Max effort/Skill development Row 500m for time Skill: Double under METCON “Angie” For time:100 Pull-ups100 Push-ups100 Sit-ups100 Squats
Thursday
Josh doing a 96lb weighted pull up. He was so close! Skill Development/Max Effort:Turkish Get Up1, 1, 1, METCON 3 Rounds for time of Run
Wednesday
D,Vlad performing flawless split jerks WODMax effort/Skill Development Weighted Pull ups: 1, 1, 1, If you cannot do a pull up then work skill development.
Monday
THERE WILL BE NO CLASSES TODAY. I will be at some mandatory corporate training all day Monday and half the day Tuesday. Classes to resume
Friday Open House
Open House all Day. First CrossFit class at 10am. Last class at 6pm. We will have membership specials and local vendors offering services for our
Wednesday
CrossFit Carol Stream coming soon! CrossFit is definitely making its mark in Illinois.