Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WOD for time: 95/65lb Sumo Deadlift high pull 21-18-15-12 rep rounds Triple unders 21-18-15-12 rep rounds If you are unable to do triples do double

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

Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock, keep going for the

WOD 10,9,8,7,6,5,4,3,2,1 rep rounds for time of: Right arm dumbbell power snatch 50/35lb Right arm overhead walking lunge 50/35lb burpees Left arm overhead walking lunge

Weightlifting: 10 rounds of back squat 3 reps @ 83% rest between rounds. Conditioning: Row or bike 50 calories 50 GHD sit ups and or

WOD Hang from a pull-up bar for 6 minutesEach time you drop from the bar, perform: 30 wall balls 20 sit ups 100 single unders

EMOM for 14 minutes Deadlift 7 reps touch and go (forward grip ONLY, no switch grip) 30/24” Box jump 7 reps This workout will be

Our early morning classes will be closed. We will open at 8:30am. WODAMRAP in 20 minutes 3 Cleans (squat) 155/110, (135/95 masters) 6 Handstand Push

20 minute AMRAP of: 2 Muscle ups* 8 box jumps 30/24” 16 kettlebell clean and jerks 55/35lb *the alternate for the muscle up will be

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch

WOD 3 rounds for time of: 20 Dumbbell push jerks (alternating) 50/35lb 30 double unders 20 Dumbbell Step ups 24/20” 30 double unders Post times

WOD Saved by the Barbell 3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1

WOD Back Squat 5,5,5,5,5 Today the intensity is short, but not to be underestimated. You will be looking for a 5 rep max in the

AMRAP 15 minutes 10 Kettlebell Swings 55/35lb 10 Toes to bar 10 Box Jumps 24/20 DO NOT DROP THE KETTLEBELL Post rounds to the Zen

WOD A For time:5 handstand push-up to a 6/4” deficit5 squat cleans, 185 / 125 lb. 10 strict handstand push-ups10 squat cleans, 155 /110 lb.20

WOD 50-40-30-20-10 rep rounds of sit ups 21-18-15-12-9 rep rounds of Burpees 21-18-15-12-9 rep rounds of Pull ups Post times to the Zen.

WOD 10,9,8,7,6,5,4,3,2 and 1 rep rounds of: Back Squat (your bodyweight) Strict toes to bar (no kip) Ring dips Post times to the Zen.

WOD complete the following: 50-35-20 reps for time Wall balls 20/14 Kettlebell Swings 55/35lb Double unders Post times to the Zen.

EMOM 15 minutes First minute: 7 Deadlifts (touch and go, no re-grip)* Second minute: 15/10 push ups Third minute: Row 250/200m and or Bike .25/.2

Workout 17.3 *Prior to 8:00, complete: 3 rounds of:   6 chest-to-bar pull-ups   6 squat snatches, (95 / 65 lb.) Then, 3 rounds of:   7 chest-to-bar

This week we will change up the programming a bit. So get ready for anything!! Grace 135/95-lb. clean and jerks, 30 reps for time… tackle

WOD 15-14-13-12-11 rep rounds Dumbbell hang squat clean right arm 50/35lb 50-40-30-20-10 rep rounds of Sit ups 15-14-13-12-11 rep rounds Dumbbell hang squat clean left

EMOM for 16 minutes Even: Front Squat 5 reps* Odd: Jerks Push/Split 2 reps** *use a load around 80%of 1 rep. **use same load as

WOD…. Trick or Treat!! This is how this is going to work. You will warm up, show up and follow the trainers instructions, then 3,2,1

EMOM 20 minutes Power Clean First 5 minutes for each minute complete 5 reps Second 5 minutes for each minute complete 3 reps Third 5

WOD AMRAP in 16 minutes of: 4 Strict pull ups 6 Push ups 8 Back squats 95/65lb Post rounds to the Zen.

WOD AMRAP in 20 minutes of: With a Med-ball 20/14lb in your hand (except when doing burpees) you will do the wall balls and the

5 rounds EACH for time: Row for calories, 30 for men 21 for women Deadlift 5 reps (heavy) Rest as needed between rounds Post loads

DO NOT DROP THE DUMBBELL. WOD 21-18-15-12 rep rounds for time of: Dumbbell Push Press 50/35lb (alternating). Box Jumps 24/20” Pull ups Post times to

EMOM 15 minutes First five minutes 3 Squat cleans each minute at 78% Second five minutes 2 Squat cleans each minute at 83% Third five

WOD AMRAP in 20 minutes 3 Wall Climbs 6 Grasshoppers 9 Up-Downs 12 Pass throughs on the parallettes Post rounds completed to the Zen.

Do the following: Max rounds in 4 minutes of: 3 Power Cleans 155/110 6 Hand Stand Push ups 9 Box Jumps 24/20” Rest 1 minute.

5 rounds each for time of: Row 21 Calories 7 Thrusters* 3 Muscle ups (6 chest to bar or 12 pull ups) Rest. Thruster weight

WOD For time complete the following: 50-40-30-20-10 reps of Walking lunges Sit ups and 50 Single Unders (every round) Post times to the Zen.

Weightlifting: Snatch Pull 3×3 100% of 1 rep Snatch 3×3 @ 83% Snatch push press 3×3 @85% of 1 rep max snatch Overhead Squat 3×3

AMRAP 16 minutes 5 Chest to bar pull ups 10 Kettlebell swings 55/35 15 Wall balls 20/14lb Post rounds to the Zen.

WOD 20 minute AMRAP For the first 5 minutes it will be an AMRAP 5 Thrusters 115/80  (Masters:95/65) 10 Toes to bar Then 5 minute:

Weightlifting: With a continuously running clock: 7 two minute rounds of a snatch complex 1 Snatch deadlift, 1 Hang snatch (squat), 1 Overhead squat Add

WOD With a continuously running clock and for total reps do 4 rounds of the following: First minute: Kettlebell Swings 55/35lb Second minute: Grasshoppers Third

3 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20

WOD 10 rounds for time of 10 pull ups 10 push ups 10 sit ups 10 squats Then with a partner produce on a bike

WOD 6 Rounds for time of: 15 Power Snatches 75/55 30 double unders Post times to the Zen.

EMOM 15 minutes Push press MAX REPS (go as heavy as you can each round, adding weight when you can) Weighted Pull ups (go as

WOD 3 rounds for time of: Run 400m 21 Heavy Russian Swings 21 Burpees Post times to the Zen.

Lifting!! EMOM 12 minutes: In two minutes complete the following complex: 1 rep of the following complex for max loads Deadlift / hang clean /

WOD 20 minute AMRAP of: 4 Chest to bar pull ups 6 Push ups 8 One legged squats alternating Post rounds completed to the Zen.

WOD 5 Rounds for time of: 6 Clean and Jerks (power or squat) 135/95lb 6 Muscle ups Post times to the Zen.

EMOM 20 minutes Front squat 3 reps @ 83% Pass throughs on the parallettes 5-10 reps Conditioning: 3 rounds of 10-15 reps GHD sit ups

WOD 5 rounds for time* (25 minute time cap) (with burpees!!) 21 Walking lunges 55/35lb (holding KB in goblet position) 21 Kettlebell swings 55/35lb 21

WOD 7 minutes to Squat clean as much weight as possible with a partner. two people will do 20 reps at each desired weight (you

WOD Run 1 mile for time Rest 5 minutes. WOD AMRAP in 12 minutes 10 toes to bar 5 wall climbs 10 box jumps 24/20

WOD With a continuously running clock do the following for time: Run to Gary Ave Then do a 7 minute AMRAP of: 7 Hang Power

EMOM 21 minutes Front Squat 3 reps @ 80% Inverted Hang to lower on Rings 1-3 reps Generic Man-Makers with a pair of Dumbbells 5-10

WOD AMRAP in 20 minutes: 7 Handstand push ups 7 Deadlifts 225/155 7 Box Jumps 24/20” Post rounds completed to the Zen.

Weightlifting: Snatch 3 reps at each load percent, 77%, 80%, 83% EMOM: 14 minutes of: Even: Back Squats 3 reps @ 80% Odd: Bar Muscle

WOD For time: Run 200m 50 Walking Lunges 50 Grasshoppers 50 Sit ups Run 400 35 Walking Lunges 35 Grasshoppers 35 Sit ups Run to

WOD 5 Rounds for time of: 5 Dumbbell hang squat snatches, left arm 5 Dumbbell hang squat snatches, right arm 5 Dumbbell thrusters, left arm

WOD 5 Rounds of: 1 Minute of Calories (row or bike) 2 Minute of power cleans (start at 70% or higher and complete as many

EMOM 12 minutes: 3 Touch and go power snatches (stay around 75-80%) Work on technique and efficiency. Split Jerks 3×3 @ 80% (of your 1

  AMRAP 20 minutes 5 chest to bar pull ups 10 one legged squats alternating 15 sit ups Run 200m

WOD With one dumbbell do the following: 3 rounds for time of:20 dumbbell push jerks alternating40 double-unders (80 singles)20 weighted step-ups holding in the front

EMOM: Repeat the following for 21 minutes First minute: Front Squat 3 @ 80% second minutes: L-sit for 20-30 seconds Third minute: Chin ups 3-7

5 Rounds of the following exercises and their rep schemes 10-8-6-4-2 reps Power Cleans 165/115lb 14-12-10-8-6 reps Ring Dips 18-16-14-12-10 reps Burpees For example…. First

CrossFit Total 1 Rep Max Back Squat 1 Rep Max Shoulder press 1 Rep Max Deadlift you will have 50 minutes to complete the three

We only have one class that will begin at 9:30am and Close at 10:30 WOD Partner Murph! Run 1 mile 100 pull ups 200 push

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.

WOD 5 rounds for time of: 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push Jerks Men use 135lb Women use 95lb Post

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

Olympic Total Snatch 1,1,1,1,1 Clean and Jerk 1,1,1,1,1 Work up to a heavy warm up weight, then start shooting for a heavy single or a

Don’t forget tomorrow we will be doing the Olympic Total. A heavy single (or 1 rep max) in both the Snatch and the Clean and

WOD 21-18-15-12-9-6-3 deadlifts adding 20/15lbs every round. 10 over the bar burpees every round The first round of 21 reps will begin with 135/95lbs. The

EMOM 14 Minutes Even Back Squat 3 reps @ 80% Odd: Max Rep Sit ups Conditioning: 2-4 rounds of: 10 Ring Crunches Or Mountain Climbers

CindyComplete as many rounds as possible in 20 minutes of:5 pull-ups10 push-ups15 squats OR MaryComplete as many rounds as possible in 20 minutes of:5 handstand

WOD 5 rounds for time of:20 wall-ball shots, 20/14-lb. ball to 10/9-ft. target75/55-lb. sumo deadlift high pulls, 20 reps75/55-lb. push presses, 20 repsRun 200mRest 1

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 5 Rounds for time of: 9 Power Cleans 155/110 12 Grasshoppers (right and left is one rep) 15 Lateral Jumps over a PVC stick

EMOM for 15 minutes First Minute: Front Squat 5 reps at 75% Second Minute: 6-10 Generic man makers (with a pair of dumbbells set up

4 rounds for time of: Run 400m 35 Sit ups 20 Kettlebell Swings 55/35 10 Burpee Pull ups Post times to the Zen.  

WOD 3 Rounds for time of: Run to Gary Ave 21 Pull ups 21 Box Jumps Post times to the Zen.

EMOM 10 rounds of two minutes each of: thrusters. 0:00-2:00 10 reps 2:00-4:00 9 reps 4:00-6:00 8 reps…..etc until 18:00-20:00 1 rep. Go heavy! Conditioning:

Complete as many rounds as possible in 15 minutes of:10 Toes to bar14 single-arm dumbbell push jerks Use a single, heavy dumbbell and alternate arms

EMOM 20 minutes…. Even minutes: you will do 3 Back Squats @85% Odd Minutes: 3 muscle ups. If you are unable to do a muscle

WOD 16 minute AMRAP Run 200m 10 Cleans Run 200m 8 Cleans Run 200m 6 Cleans Run 200m 4 Cleans Run 200m 2 Cleans……etc in

WOD AMRAP in 20 minutes 4 Handstand push ups 8 Box Jumps 24/20″ 12 Deadlifts 185/130lb Post rounds completed to the Zen.

EMOM 16 minutes Even: Power Snatch x3 reps Odd: Double unders max reps Conditioning: 3 rounds NOT for time of: 10-15 Mountain Climbers on the

Battle WOD! 3 Eight minute “AMRAP’S” of: Run 400m 7 Hang Squat Cleans 135/95lb 7 Pull ups 7 Push Ups Rest 2 Minutes between AMRAPS. 

Snatch 4×2 @ 80-85% of 1 rep max (start at 80% and each set of 2 work your way up to 85%) EMOM-14 minutes Even:

WOD 5 rounds for time of: Run 400m 20 Weighted walking lunges 55/35lb 20 Burpees Post times to the Zen.      

  AMRAP CHALLENGE (optional): Tabata Burpees – as many reps as possible in 8 rounds of 20 sec of work/10 sec rest. (FYI – A cross fitter

What is your expectation when you get new boxes and more bumpers? WOD: 12 min. EMOM4 min. Even: 3 Deadlifts (135/95)         

Chipper… for time:Run 200m20 Wall ball situps (20/14)25 Goblet style squats with wall ball30 Walking lunges with wall ball overhead40 Wallballs30 Walking lunges with wall

EMOM 15 minutesEven: 3 Push Press (115/75)           7 KB Swings (55/35)Odd:  3 Hang Power Cleans (115/75)           7

As a follow up to the clinic on the “snatch”, Kyle M is coming to coach the 8:30 and 9:30 am and possibly the 4:30/5:30

WOD AMRAP in 20 minutes 7 Power Cleans 135/95lb Run 200m 7 Chest to bar pull ups Post rounds to the Zen.

WOD 5 rounds of: 5 Snatches (squat) 30 Wall Balls Post times of each round and TOTAL sum of weight lifted to the whiteboard and

A little Running chipper…. Do all of the following for time, Run 400m 30 Walking lunges Run 400m 30 box jumps 24/20 Run 400m 30

Weightlifting: Cleans 3,3,2,2,1,1 (Go heavier each set, touch and GO) EMOM 12 minutes Even: Back Squat x3 @83% Odd: Abs/Core* *Either, GHD sit ups x10,