Workout, Happening, and Updates at CROSSFIT CAROL STREAM

Bodyweight Strength Day! You will have two minutes per each exercise for 20 minutes Strict Muscle ups (no kipping) Strict handstand push ups (no kipping)

WOD 18 minute AMRAP 10 Cleans 95/65lb (squat or power) 30 Double unders 8 Cleans 115/80 30 Double unders 6 Cleans 135/95lb 30 Double unders

EMOM 21 Minutes First Minute: Front Squat 5 reps 80-83% of 1 rep Second Minute: Strict Pull Up 7 reps Third Minute: 10 Strict Push

WOD 3 Rounds for time of: Run 400m 20 Walking Lunges 20 Kettlebell Swings 55/35lb (dropping the bell is a NO rep). 20 Burpees Post

There will NOT be an 18:30 (6:30pm) class. We will only have a 16:30 & 17:30 (4:30 & 5:30pm) class tomorrow night. Morning hours will

WOD For time: 60 Dumbell Sea Saw* Push Press 50/35lb 60 One legged Squats (alternating). *Sea Saw means you will hold a dumbbell in each

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

WOD 5 rounds for time of: 9 deadlifts 5 squat cleans 3 thrusters You must complete each exercise entirely before starting the next one. For

WOD “Cindy” Amrap in 20 minutes of 5 Pull Ups 10 Push Ups 15 Squats Post total rounds to the Zen

WOD 21-18-15-12-9 rep rounds for time of: Dumbbell Power Snatch (reps per arm alternating, i.e. 42,36,30,24 & 18 total reps) 50/35lb Box Jumps Burpees Post

EMOM First 2 minutes 10 push presses and max rep sit ups Second 2 minutes (add weight) 9 push presses and max rep sit ups

5 Rounds for time of: 6 hang Power Cleans 155/110lb 12 Toes to bar 24 Wall Balls Post times to the Zen.

WOD Snatches (squat) 30 reps for time….. You will do 30 snatches for a total weight. This will be timed, you may add or remove

WOD 5 rounds for time of: Run 200m 6 Strict Pull ups 12 Push ups 24 Walking lunges Post times to the Zen.

WOD Randy For time: 75/50-lb. power snatches, 75 reps Post time to the Zen.

EMOM 20 minutes Even: Front Squat 3 reps @ 75% of 1 rep max Odd: Max Double unders* Your total number of double unders will

WOD 21-18-15-12-9 rep rounds for time of: Toes to Bar Burpees Grasshoppers Post times to the Zen.

EMOM For twenty minutes… Even: 3x Cleans (squat) Odd: 5x Ring Dips OR regular dips. Then: Box Back squats: 3×5 @ 80% of 1 rep

WOD 20 minute TIME CAP: 100 pull ups 200 push ups 300 squats You may partition the reps anyway necessary. Post total reps completed to

Complete as many rounds as possible in 20 minutes of: 5 thrusters 7 hang power cleans 10 sumo deadlift high pulls Men: 95 lb.Women: 65

WOD 5 Rounds NOT for time 10 weighted front rack walking lunges Then: 10 minutes of front and back scales 10 minutes of L-sit practice

WOD 5 Rounds for time of: 5 Muscle ups (rings) 20 Kettlebell Clean and jerks 55/35lb (10 per arm in any order) Post times to

WOD You will have 20 minutes to complete the following: 30 Back Squats at 80% of your 1 rep max 50 handstand Push ups You

WOD EMOM 21 Minutes First minute: Power Clean 5 reps @ 80% of 1 rep max* Second minute: Double unders max reps Third minute: Sit

Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Men 95 lb. Women 65 lb. Post time or reps to comments, and/or submit

WOD: Active Rest Day. Warm up and then do mobility on shoulders and hamstrings. 19.5 is Friday, they could throw anything at us, but thrusters

WOD Power clean 5-3-3-1-1-1 reps. (touch and go on the 5 and 3 rep rounds) Practice the L-sit for 10 minutes. Practice front and back

WOD 3 rounds each for time Row 500m 15 thrusters 135/95lb Rest….. Post times for each round to the whiteboard and to the Zen.

WOD: 3 rounds for max reps of: Dumbbell bench press on/with med ball support 50/35lbStrict pull-ups Post reps completed to the Zen.

Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12

WOD Not for time: 10 minutes of scale practice 10 minutes of handstand practice 10 minutes of L-sit practice 10 minutes of stretchi OR: 3

WOD AMRAP in 22 minutes Run 1 lap around the building* Rest precisely 1 minute *while running around the building, in front of the building

WOD 3 rounds for time: Row 500 meters 15 strict pull-ups 30 push-ups Then, Practice L-sits for 10 minutes. Post time to the Zen.

CrossFit Total You will have 45 minute to complete all three lifts. You will warm up loads and then be allowed 3 attempts at each

Open Workout 19.3!! For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Men: 50-lb. dumbbell / 24-in.

WOD: Deadlift 5-5-3-3-3-1-1-1-1 reps Again the 5 rep rounds and the 3 rep rounds are touch and go. ALL lifts must be lowered tothe ground

WOD Tabata Front Scale alternating between right and left 8 intervals of each Rest 1 minute Tabata Back Scale alternating between right and left 8

WOD For 20 minutes perform: Strict pull-ups – push-ups – squats 5-10-15 reps    If you can finish 5 rounds by 5:00, switch to: 10-20-30

WOD On a 9-minute clock, 3 rounds for max reps of: 1-minute handstand hold 2 minutes of wall-ball shots In round 1, subtract 5 reps

Open WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:   25 toes-to-bars   50 double-unders   15 squat cleans, 135

Weightlifting: Push jerk 5-5-3-3-3-1-1-1-1 reps Conditioning: MOBILITY Post loads to the Whiteboard and to the Zen.

WOD Partner 5K row. Grab a friend and row 5,000m. Rules: Set the rower at 5,000m and have it countdown to zero for an accurate

Weightlifting: Overhead squat 5-5-3-3-3-1-1-1-1 reps Conditioning: 3 rounds of 10 reps each GHD sit ups Hip and Back Extensions Bumper raises Post loads to the

WOD 5 rounds for time of: 6 hand release pull ups, alternating* 20 dumbbell power snatches alternating(go heavy).** *With athlete hanging on the pull up

Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb. wall ball to 10 ft.

Today is the Eve of the Open workout 19.1. We will be doing mobility in preparation for the big day. Please come in and learn

Weightlifting: Clean and jerk 5-5-3-3-3-1-1-1-1 reps Work up to a heavy set of 5, and then attempt a 5 rep max, from there go onto

WOD 3 rounds for time of: 21 hip-back extensions 21 GHD sit-ups 21 burpees over the bar 21 inverted burpees If you have NOT been

WOD Strict Fran 21-15-9 reps for time of: Thrusters Strict pull-ups Men: 95 lb. Women: 65 lb. Post time to comments

WOD AMRAP in 20 minutes 4 Handstand push ups 8 Toes to bar 12 Kettlebell swings 55/35lb Post rounds to the Zen.

WOD/Weightlifting 5 rounds NOT for time: 5 Front Squats (pick a moderate weight but no more than 75%) 30 second superman hold 10 Mountain climbers

WOD 4 rounds of: 1 minute for max reps of walking lunges 1 minute for max reps of grasshoppers 1 minute for max reps of

WOD AMRAP in 14 minutes 7 Overhead Squats 115/80lb 7 Strict Pull ups Post rounds to the Zen.

WOD “The Chief“ Max rounds in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a

WOD AMRAP in 20 minutes 10 One legged squats alternating 20 Double unders 30 Sit ups Post rounds completed to the Zen.

Weightlifting: Hang Snatch 3×3 Snatch 5×1 Overhead Squat 3×5 Snatch Push Press 3×5 Post loads to the Whiteboard and the Zen.

WOD 21-18-15-12-9 and 6 rep rounds for time of: Dumbbell power cleans 50/35lbs (with a pair of d-bells) Burpee Box Jumps 24/20” Post times to

WOD 5 rounds for time of: 5 Back Squats at 80% 10 STRICT toes to bar 1 minute handstand hold Although this workout is for

WOD 3 Five minute rounds each of: 30 Calories and as many rounds of Strict Cindy as you can do. 5 Strict Pull ups 10

WOD For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball

We are CLOSED for the morning classes. We will re-open at 16:30 (4:30pm) WOD Isabel 30 snatches for time Men: 135 lb. Women: 95 lb.

WOD Avoid the Polar Vortex for 36 hours!! Good luck and stay warm.

WOD 15 minutes AMRAP* 3 Deadlifts 2 Hang SQUAT cleans 1 Jerk (push/split) *this is not an amrap to do as many rounds as possible,

WOD Five 5 minute rounds of: 1 Minute of Strict pull ups 1 Minute of Push ups 1 Minute of Sit ups 1 Minute of

WOD 5 rounds for time of: 9 Toes to bar 9 Hang Power Cleans 155/110lb Post times to the Zen.

Weightlifting: Back Squat 10×3 @ 80-85% If you do not have a 1 rep max, use this time to find it. Conditioning: Spend about 5-10

WOD 10 Minute AMRAP of: 7 Dumbbell Bench Press* (go as heavy as you can) 5 Strict L-Pull ups Then: with NO rest after AMRAP

EMOM for 20 minutes: Even: 3 Power Snatch Odd: 3 Overhead Squats You may add or reduce weight for each lift as needed. Work on

WOD A 7-6-5-4-3-2-1 reps for time of: Strict muscle-ups Single-leg squats, right leg Single-leg squats, left leg WOD B 7-6-5-4-3-2-1 reps for time of: muscle-ups

WOD 21-18-15-12-9-6-3 rep rounds of: Deadlift Hang Power Clean Front Squat Push Jerk Men use 95lb, Women use 65lb. Post times to the Zen.

Weightlifting: 5 Three Minute Rounds 10 Weighted Front Rack Walking Lunges 7/5 Strict Pull ups L-Sit Max time Rest….. You will have 3 minutes to

WOD AMRAP in 20 minutes: 5 Handstand push ups 10 lateral jumps over a height of 24/20” 15 Kettlebell swings 55/35lb Post rounds to the

Weightlifting/Skill development: For 30 minutes you will start with a light barbell and complete 3 squat snatches. You may add weight or repeat the weight

WOD Cindy, Strict! Complete as many rounds as possible in 20 minutes of: 5 strict pull-ups 10 honest push-ups 15 squats Post rounds completed to

WOD For time complete the following: 50 Double unders 50 Burpees 50 One legged squats (alternating) 50 Sit ups 50 Box Jumps 24/20” 50 Calories

Weightlifting: Split Jerks 3,3,2,2,1,1 (start at around 80% of your 1 rep, and work to a heavy single{s}) Push Press: 3,3,3,3,3 (use 65-70% of your

WOD Elizabeth 21-15-9 reps for time of: Cleans Ring dips Men: 135 lb. Women: 95 lb.

Strength/Conditioning: 5 rounds each for time, rest between rounds…. Row Deadlift 5 reps 10 burpees Men Row 250, deadlift 275lb Women Row 200, Deadlift 175lb

WOD Complete as many reps as possible in 12 minutes of: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats

WOD Complete as many rounds as possible in 12 minutes of: 1 squat snatch 3 clean and jerks 30 double-unders Men 135lb (masters 95lb) Women

EMOM 21 Minutes Back Squat 5 reps @75% Strict pull ups 7/5 reps Push ups 10/7 reps Conditioning: 3 rounds of 10 Bumper leg raises

We did a similar style of this workout back in October. The rep scheme was different but the length of the workout and the exercises

We will be open normal morning hours today and we are closed until January 2nd. WOD AMRAP in 20:18  20 wall balls 18 burpees 20

WOD A AMRAP in 20 minutes 5 Muscle ups 10 over the bar burpees 15 thrusters 75/55lb WOD B AMRAP in 20 minutes 5 Chest

5 Rounds of: First Minute Row/Bike for calories Second Minute Power Cleans 135/95 for reps Third Minute GHD sit ups for reps Rest as needed

WOD AMRAP in 20 minutes of: 4 Handstand push ups 8 Toe to bar 12 One legged squats alternating Post rounds to the Zen.

WOD On the 12th Day of Christmas My true love said to me: Do it like the song. 12 Bear Crawls!!!! 11 GHD sit ups

On the 11th day of Christmas my true love gave to me 11 GHD sit ups 10 wall balls 9 Kettlebell swings 8 Grasshoppers 7

On the 10th day of Christmas my true love gave to me 10 wall balls 9 Kettlebell swings 8 Grasshoppers 7 Pull ups 6 walking

On the 9th day of Christmas my true love gave to me 9 Kettlebell swings 8 Grasshoppers 7 Pull ups 6 walking lunges 5 BURPEES

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 walking lunges 5 BURPEES 4 front squats 3 box

On the 6th day of Christmas my true love gave to me: 6 walking lunges 5 BURPEES 4 front squats 3 box jumps 2 wall

Just lifting: Snatch 3@78%, 3@80%, 3@83%, 5@75% Front Squat 5×3@80% Conditioning: 3 rounds of 10-15 V-ups 10-15 Supermans or back extensions 10-15 Push ups Post

On the 4th day of Christmas my true love gave to me: 4 Front squats 3 Box jumps 2 wall climbs 1 power clean….. WOD

On the 3rd day of Christmas my true love gave to me: 3 Box jumps 2 wall climbs 1 power clean….. EMOM for 20 minutes

On the 2nd day of Christmas my true love gave to me: 2 wall climbs 1 power clean….. WODAMRAP in 20 minutes 10 Handstand push

WOD With a continuously running clock do 4 rounds of: 1 minute of power snatches 75/55lb 1 minute of box jumps 24/20” 1 minute of

20 minutes to do the rep schemes as many times as possible* 10-8-6-4-2 cleans (squat) 2-4-6-8-10 muscle ups The goal is to go as heavy