Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WOD “Helen” 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps (55/35lb) 12 pull-ups Post time to the Zen.

Weightlifting: Snatch 5×3 (yes they are squat) Snatch pull 4×3 Front Squat 5×3 Use the same weights as last week. Conditioning: 5 minutes each Handstands

3 Rounds for max reps of: 1 minute of Box jumps 24″/20” 1 minute of Toes to bar 1 minute of Double unders 1 minute

Dont forget about Mike D lifts 100 Tons for DuPage Pads this Saturday at 9am!! Weightlifting: Power Snatch 5×3 Hang Clean (squat) 5×2 Conditioning: Work

WOD Using the weights you used last week (Tuesday), do the following: 5 three minute rounds of 2 minutes to do 3 squat cleans and

WOD AMRAP 12 minutes 3 bar muscle ups 6 power snatches 115/80 Rest 3 minutes AMRAP 12 minutes 5 Power Cleans 135/95 5 Ring dips

Weightlifting: Choose weights by feel. Weights should be challenging, but comfortably below max efforts. Use the same weight for all prescribed sets of a given

AMRAP in 20 minutes of: Run 200m 25’ Walking lunges 10 Burpees 25 sit ups Post rounds to the Zen….

Choose weights by feel. Weights should be challenging, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise.

We only have two classes that will begin at 8:30 and 9:30am and Close at 10:30 WOD Partner Murph! Run 1 mile 100 pull ups

WOD AMRAP in 20 minutes 3 Muscle ups 7 Power Snatches 95/65lb 10 Box Jumps 24/20” Post rounds to the Zen.

WOD For 20 minutes: 10 deadlifts 10 strict handstand push-ups After the 20 minutes, Do SCALES and 50 GHD sit ups. Multiply deadlift load by

WOD 3 Rounds for time of: Run 400m 21 Burpees 12 Pull ups AFTER WOD do 5 sets of push ups @40% of max Post

EMOM for 15 minutes: First five minutes on the minute: Hang squat clean x3 Second five minutes on the minute: Hang squat clean x2 Third

WOD AMRAP in 20 minutes 2 Rope Climbs 20 One Legged Squats 40 Double Unders Post rounds completed to the Zen.

WOD AMRAP in 20 minutes 7 Toes to bar 14 Wall Balls 200m run Post rounds completed to the Zen.

WOD For time complete the following Deadlift 1.5x bodyweight 10,9,8,7,6,5,4,3,2,1 rep rounds Push ups 20,18,16,14,12,10,8,6,4,2 rep rounds Squat Clean 3/4 bodyweight 10,9,8,7,6,5,4,3,2,1 rep rounds Set

WOD 3 Rounds for time of: Run 400m 21 Kettlebell Swings 55/35lb 12 Box jumps Post times to the Zen.

WOD/Weightlifting: 5 Rounds for time and For load…. 5 Snatches (squat) using 75%-80% of max. 10 Strict pull ups After WOD: work on L-sits for

WOD (compliments of Crossfit.com 3 rounds for time of: 3 minutes of handstand hold in as few sets as possible (AFSAP). After each round, perform

Another AMRAP Chipper! 20 minute AMRAP: 40 Calories on rower* 30 Deadlifts 185/130lb 20 over the bar burpees 10 handstand push ups 5 Bar Muscle

Weightlifting: Split jerk 5 x 2 @80-85% Overhead squat 3 x 3 @ 80-85% 5 sets of Push ups @ 35% Conditioning: GHD sit ups

WOD 7 rounds for time of: Lunge 20 feet for men 18 feet for women in as few steps as possible (AFSAP). After each round,

“Clean ‘bear’ Complex” 7 rounds of: power clean hang power clean hang squat clean squat clean Three times through is one round. Reps are touch

WOD 3 rounds for time of: 20 Toes to the RINGS 20 burpees jump and touch the rings run 400m Post times to the Zen.

WOD 3 Rounds for time of: Run to Gary ave 50 Sit ups 50 Russian Swings 55lb Post times to the Zen.

Bodyweight EMOM for 20 minutes: First minute: Pass throughs on parallettes 10 reps (back and forth is one) Second minute: Walking lunge in as few

WOD Compliments of HQ and the CrossFit Games 2019 20 minute time cap. 30 clean and jerks 135/95lb30 muscle-ups30 snatches 135/95lb Partition reps as needed.

Weightlifting: Front squat 5×3 @80% (5 sets of 3) Back Squat 5×3 @80% Push ups 5 sets @ 35% Practice Scales before and after workout.

WOD 5 Rounds for time of: 10 Chest to bar pull ups 10 Single arm dumbbell hang split snatches (alternating) 10 Box jumps 24/20” 10

WOD 10 rounds for time of: (30 minute time cap) 7 Burpees 10 Wall Balls (men 11’ height, women 10’ height)* 200m run *Only count

WOD 3 rounds each for time of: Row 500m 12 Strict pull ups 7 Snatches Rest. Then spend 10 minutes working on L-sits Post time

WOD Before the workout spend 10 minutes practicing Scales (front and back) 4 rounds for time of: Run 400m 15 toes to bar 15 grasshoppers

EMOM for 15 minutes Squat Cleans and jerks For the first 5 minutes 3 reps and 1 jerk Second 5 minutes 2 reps and 1

WOD AMRAP in 25 minutes 10 wall climbs 20 pull ups 30 burpees 40 sit ups 50 squats 60 double unders Post total reps completed

WOD 3 rounds for time of: 15 power cleans 135/95lb 15 box jumps 24/20” Run 400m Post times to the Zen.

EMOM for 16 minutes: Even: Front Squat 3 reps at 80% of max Odd: Sea-Saw dumbbell shoulder press 5 reps per arm alternating* *using two

WOD Complete as many rounds as possible in 10 minutes of:3 bar facing over the bar burpee 3 deadlifts6 bar facing over the bar burpee

WOD/Weightlifting: 20 minute AMRAP 1 Squat Snatch* 2 Muscle ups OR 4 Strict Pull ups *You may use any weight and add or takeaway weight

WOD 4 rounds for time of: Run 400m 21 Wall balls 20/14lb 21 Kettlebell Swings 55/35lb Post times to the Zen.

15 minute AMRAP 10 Alternating Dumbbell power snatches 50/35lb 10 Toes to bar 10 Front rack Weighted walking lunges 50/35lb Post rounds to the Zen

EMOM 20 minutes Even: Back Squat 3-5 reps @ 75% Odd: Muscle ups 3 reps* *If you are unable to perform the Muscle up, you

WOD 3 rounds for time of: Run to Gary Ave 21 Kettlebell Swings 55/35lb 15 Box Jumps 24/20″ Post times to the Zen.

5 Rounds each for time and total weight of: Row 30/21 Calories 10 Deadlifts (forward grip only) Rest. Work on Scales post workout. Post total

WOD 5 2-minute rounds of:10 burpees200-m sprintMax-rep Double unders Rest 3 minutes between rounds. If you are unable to complete the 10 burpees and a

WOD Three Rounds for time of: Run 400m 9 Toes to bar 15 Burpees 21 Kettlebell Swings 55/35 (yes American!)

WOD 30 Turkish get ups for time and TOTAL weight. You may use any weight and go up and down in weight at anytime. After

WOD AMRAP in 20 minutes of: 3 Muscle ups* 200m run 6 Box Jumps 30/24” *Two alternates to the MU are either use a band

WOD 21-18-15-12-9-6 rep rounds of: Deadlift Hang power clean Front squat Push press/Jerk Men use 95lb Women use 65lb Post times to the Zen.

WOD Tabata Burpees and 1 mile run for reps and time. Immediately after the Tabata intervals are completed you will run 1 mile. When the

WOD TBD…. team and partner workouts at 8 and 9 am….

We will be closed July 4th and hours TBD for the 5th of July. WOD Cindy Complete as many rounds as possible in 20 minutes

Every even minute for a total of 10 minutes do the following: 2 Power cleans and 1 jerk. (you may do the jerk on the

WOD Before the workout, You will complete a max set of push ups. You will NOT rest in any position unless it is in the

WOD For time: Run 400m 30 Overhead walking lunges with a Dumbbell 50/35lb (one or two arms maybe used for the one d-bell) 30 Alternating

EMOM for 15 minutes First Minute: Back Squat 3 reps @ 78% Second Minute: L-Pull Ups 3-7 (straight Legs in an L position) Third Minute:

WOD AMRAP in 15 minutes: 5 Dumbbell Deadlifts 50/35lbs 4 Dumbbell Hang power cleans 50/35lbs 3 Dumbbell Jerks 50/35lbs 200m run Post rounds completed to

EMOM for 15 minutes 1 snatch every minute (increase load as you are able) Then complete 20 reps of the Overhead Squat (not for time)

WOD Barbara 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely three minutes between rounds. Post total time

There will be NO 18:30 (6:30pm) class today. Sorry for any inconvenience. WOD 5 rounds for time of: 15 Hang power snatches 95/65lb Run 400m

Bodyweight EMOM for 15 minutes of: First minute: 10 One legged BOX Squats alternating Second Minute: L-Sit Max Hold Third Minute: Ring Pull ups with

WOD 30 rounds or 30 minutes, whatever happens first: 5 Wall Balls 3 Handstand push ups 1 Clean* (squat or power) *the weight can be

WOD Run to Schmale rd…. upon your return you will have exactly 10 minutes to complete a 1 rep max Deadlift.Before the run you may

WOD 4 rounds of: 1 minute of Dumbbell power snatches 50/35lb (DO NOT DROP THE WEIGHT!) 1 minute Toes to bar 1 minute Burpees 1

WOD 4 Rounds for time of: Run 400m 15 thrusters 75/55lb 15 burpees Post times to the Zen.

WOD For time… and quality: 20 weighted pull ups* 30 Deadlift 1.5x your bodyweight 40 Ring Dip You may partition the reps as needed. *If

WOD Complete as many rounds as possible in 12 minutes of: 1 squat snatch 3 clean and jerks (power cleans) 30 double-unders Men 135lb (masters

WOD Do the following….. for time, and for quality. 30 Back Squats @80% of 1 rep 50 Strict pull ups 75 Push ups Partition reps

WOD Complete as many rounds as possible in 20 minutes of: 3 Wall climbs 10 Up-downs 5 Parallette pass-throughs (forward + back = 1) 10

Tomorrow (Saturday) we will tackle the ‘1775’ workout…… details at the gym so…..Get ready!! WOD 21-18-15-12-9-6-3 rep rounds of: Chest to bar pull ups Box

WOD/Bodyweight skills SLIPS scales (front and back) How many times can you do a front and back scale consecutively without losing your balance? (post score

WOD After your workout do 5 sets of push ups at 35%. 4 Rounds for time of: Run 400m 30 wall balls Post times to

AMRAP in 20 minutes of 5 Deadlifts 225/155lb 7 Strict Pull ups 10 Ring dips Post rounds completed to the Zen.

WOD 4 rounds for time, alternating arms each round, of: 10 single-arm squat snatches 50/35lb 8 single-arm rows 50/35lb 6 single-arm push presses 50/35lb 4

WOD AMRAP in 26 minutes: Every 3 minutes you must run 200m. 20 Lateral Jumps 20 Sit ups 20 walking lunges Post rounds completed to

Weightlifting Snatch 10-8-6-4-2 reps @ 50-65-75-80-85% of max Then start an EMOM 10 minutes with your last snatch weight and adding weight as needed: Even:

WOD 10,9,8,7,6,5,4,3,2,1 rep rounds For time: Hang squat cleans 135/95lb Over the bar burpees Then: Do 5 sets of push ups at 35% of your

Do Nate or WOD B, if you want to do Nate but are unable to do ir Rx you may modify it so you can

WE ARE CLOSED ON MEMORIAL DAY Today and tomorrow (Saturday in case you cannot come today) is “Murph for Miller.” There is no cost to

This week on Friday and Saturday is “Murph for Miller.” There is no cost to do the WOD, we only ask for a donation of

This week on Friday and Saturday is “Murph for Miller.” There is no cost to do the WOD, we only ask for a donation of

Murph is this Friday (and Saturday if you miss Friday). This is a tough but fun workout that we will do in honor of the

This week on Friday and Saturday is “Murph for Miller.”  There is no cost to do the WOD, we only ask for a donation of

WOD “Nasty Girls“ 3 rounds for time of: 50 Squats 7 Muscle-ups* 135 pound Hang power cleans, 10 reps *if you are unable to, or

For 12 minutes on the even minute do the following complex: 1 Snatch Balance 1 Overhead Squat 1 Hang Snatch Then do 5 rounds alternating

WOD For time: 15 Power Cleans 135/95 Run to Gary ave 12 Power Cleans 155/110 Run to Gary ave 9 Power Cleans 175/122lb (yes 122

WOD 3 rounds for time of: 12 Turkish get ups right arm 12 Turkish get ups left arm 12 Strict Pull ups Men use 50lb

We will be doing Murph on May 24th. We do this every year and ask for donations so we can give to the Midwest Homeless

At some point today either during your hour at the gym or on your own through out the day, complete 5 sets of your push

Weightlifting/Heavy day Back Squat 5×5 @ 80% of 1 rep. Push ups 5 sets @ 35% of what you maxed out at Wednesday (yesterday) Conditioning:

Test: You will complete as many push ups as you can in one go. The only rest position is the push up plank. Once you

WOD In 20 minutes complete the following: Run 200m (or Row 250) 10 Power Snatches Run 200m (or Row 250) 8 Power Snatches Run 200m

WOD For time complete the following: 24 Burpees then 10 rounds of 4 Handstand push ups 8 kettlebell swings 55/35lb 12 Squats Post times to

WOD AMRAP in 20 minutes of: 10 Thrusters 65/45lb 10 pull ups Post rounds completed to the Zen.

WOD Deadlift* 5,5,5,5,5 Forward grip only and NO belts. All 5 reps are touch and go and do not drop from the top. Then for

WOD A Complete as many rounds as possible in 20 minutes of: 5 squat snatches 3 muscle-ups Men: 95 lb.Women: 65 lb. WOD B 5

WOD 5 Rounds Each for time: Row 20 Calories then complete 10 Power Cleans. Rest as needed between rounds. Score will be determined by total

WOD/EMOM 5 Rounds of the following- First minute: Back Squat* max reps Second Minute: Push ups max reps Third minute: Strict pull ups max reps

Happy Birthday to my friend and fellow trainer Mike Rohl!! WOD! AMRAP in 19:59 60 Sit ups 400m run 26 wall balls Before or after