Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Friday!!

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

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Thursday

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)

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Wednesday

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

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Tuesday

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

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Monday

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

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Good Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday!!

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Thursday

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday! 19.5

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

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Thursday

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

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Wednesday

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

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Tuesday

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.

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Monday

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.

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Friday!!!

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

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Thursday

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

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Wednesday

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

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Tuesday

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.

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Monday

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

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Friday!

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.

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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.

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday!!

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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.

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday!

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

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Thursday

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.

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Tuesday

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,

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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.

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday!!

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

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