Workout, Happening, and Updates at CROSSFIT CAROL STREAM
WODs`
Tuesday
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
Monday
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
Friday!!
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.
Thursday
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
Wednesday
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
Tuesday
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
Monday
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
Friday
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
Thursday
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
Wednesday
AMRAP in 20 minutes of: Run 200m 25’ Walking lunges 10 Burpees 25 sit ups Post rounds to the Zen….
Tuesday
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.
Monday Labor Day
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
Friday
WOD AMRAP in 20 minutes 3 Muscle ups 7 Power Snatches 95/65lb 10 Box Jumps 24/20” Post rounds to the Zen.
Thursday
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
Wednesday
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
Tuesday
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
Monday
WOD AMRAP in 20 minutes 2 Rope Climbs 20 One Legged Squats 40 Double Unders Post rounds completed to the Zen.
Friday
WOD AMRAP in 20 minutes 7 Toes to bar 14 Wall Balls 200m run Post rounds completed to the Zen.
Thursday
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
Wednesday
WOD 3 Rounds for time of: Run 400m 21 Kettlebell Swings 55/35lb 12 Box jumps Post times to the Zen.
Tuesday
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
Monday
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
Friday
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
Thursday
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
Wednesday
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,
Tuesday
“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
Monday
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.
Friday!
WOD 3 Rounds for time of: Run to Gary ave 50 Sit ups 50 Russian Swings 55lb Post times to the Zen.
Thursday
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
Wednesday
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.
Tuesday
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.
Monday
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
Friday!
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
Thursday
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
Wednesday
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
Tuesday
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
Monday
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
Friday
WOD 3 rounds for time of: 15 power cleans 135/95lb 15 box jumps 24/20” Run 400m Post times to the Zen.
Thursday
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
Wednesday
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
Tuesday
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
Monday
WOD 4 rounds for time of: Run 400m 21 Wall balls 20/14lb 21 Kettlebell Swings 55/35lb Post times to the Zen.
Friday
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
Thursday
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
Wednesday
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.
Tuesday
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
Monday
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
Friday!!
WOD Three Rounds for time of: Run 400m 9 Toes to bar 15 Burpees 21 Kettlebell Swings 55/35 (yes American!)
Thursday
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
Wednesday
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
Tuesday
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.
Monday
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
Wednesday
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
Tuesday
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
Monday
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
Friday!!
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
Thursday
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:
Wednesday
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
Tuesday
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)
Monday Funday!
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
Friday!
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
Thursday
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
Wednesday
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
Tuesday
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
Monday
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
Friday
WOD 4 Rounds for time of: Run 400m 15 thrusters 75/55lb 15 burpees Post times to the Zen.
Thursday
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
Wednesday
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
Tuesday
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
Monday
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
Friday!
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
Thursday
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
Wednesday
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
Tuesday
AMRAP in 20 minutes of 5 Deadlifts 225/155lb 7 Strict Pull ups 10 Ring dips Post rounds completed to the Zen.
Monday
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
Friday!!
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
Thursday
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:
Wednesday
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
Tuesday
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
Friday!!
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
Thursday
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
Wednesday
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
Tuesday
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
Monday
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
Friday
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
Thursday
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
Wednesday
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
Tuesday
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
Monday
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
Friday
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
Thursday
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:
Wednesday
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
Tuesday
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
Monday
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
Friday
WOD AMRAP in 20 minutes of: 10 Thrusters 65/45lb 10 pull ups Post rounds completed to the Zen.
Thursday
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
Wednesday
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
Tuesday
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