Workout, Happening, and Updates at CROSSFIT CAROL STREAM
WODs`
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
Thursday
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
Wednesday
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
Tuesday
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
Monday
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
Friday
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
Thursday
Weightlifting: 10 rounds of back squat 3 reps @ 83% rest between rounds. Conditioning: Row or bike 50 calories 50 GHD sit ups and or
Wednesday
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
Tuesday
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
Monday
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
Wednesday
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
Tuesday
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
Monday
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
Friday
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
Thursday
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
Wednesday
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
Tuesday
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
Monday
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.
Friday
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.
Thursday
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.
Wednesday
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
Monday
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
Friday
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
Thursday
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
Halloween!
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
Tuesday
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
Monday
WOD AMRAP in 16 minutes of: 4 Strict pull ups 6 Push ups 8 Back squats 95/65lb Post rounds to the Zen.
Friday
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
Thursday
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
Wednesday
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
Tuesday
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
Monday
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.
Friday
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.
Thursday
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
Wednesday
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.
Tuesday
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
Monday
AMRAP 16 minutes 5 Chest to bar pull ups 10 Kettlebell swings 55/35 15 Wall balls 20/14lb Post rounds to the Zen.
Friday
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:
Thursday
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
Wednesday
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
Tuesday
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
Monday
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
Friday!
WOD 6 Rounds for time of: 15 Power Snatches 75/55 30 double unders Post times to the Zen.
Thursday
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
Wednesday
WOD 3 rounds for time of: Run 400m 21 Heavy Russian Swings 21 Burpees Post times to the Zen.
Tuesday
Lifting!! EMOM 12 minutes: In two minutes complete the following complex: 1 rep of the following complex for max loads Deadlift / hang clean /
Monday
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.
Friday!!
WOD 5 Rounds for time of: 6 Clean and Jerks (power or squat) 135/95lb 6 Muscle ups Post times to the Zen.
Thursday
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
Wednesday
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
Tuesday
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
Monday
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
Friday
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
Thursday
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
Wednesday
WOD AMRAP in 20 minutes: 7 Handstand push ups 7 Deadlifts 225/155 7 Box Jumps 24/20” Post rounds completed to the Zen.
Tuesday
Weightlifting: Snatch 3 reps at each load percent, 77%, 80%, 83% EMOM: 14 minutes of: Even: Back Squats 3 reps @ 80% Odd: Bar Muscle
Monday
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
Thursday
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
Tuesday
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
Monday
AMRAP 20 minutes 5 chest to bar pull ups 10 one legged squats alternating 15 sit ups Run 200m
Friday!!
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
Thursday
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
Wednesday
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
Tuesday
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
Monday Labor Day
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
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
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
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!
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
Thursday
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
Wednesday
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
Tuesday
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
Monday
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
Friday
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
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.
Wednesday
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
Tuesday
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
Monday
4 rounds for time of: Run 400m 35 Sit ups 20 Kettlebell Swings 55/35 10 Burpee Pull ups Post times to the Zen.
Friday
WOD 3 Rounds for time of: Run to Gary Ave 21 Pull ups 21 Box Jumps Post times to the Zen.
Thursday
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:
Wednesday
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
Tuesday
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
Monday
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
Friday
WOD AMRAP in 20 minutes 4 Handstand push ups 8 Box Jumps 24/20″ 12 Deadlifts 185/130lb Post rounds completed to the Zen.
Thursday
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
Wednesday
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.
Tuesday
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:
Monday
WOD 5 rounds for time of: Run 400m 20 Weighted walking lunges 55/35lb 20 Burpees Post times to the Zen.
TGIF – July 27, 2018
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
Thursday
What is your expectation when you get new boxes and more bumpers? WOD: 12 min. EMOM4 min. Even: 3 Deadlifts (135/95)
You gotta love the wall ball!!!
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
Tuesday
EMOM 15 minutesEven: 3 Push Press (115/75) 7 KB Swings (55/35)Odd: 3 Hang Power Cleans (115/75) 7
Monday – Snatch day!
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
Friday!
WOD AMRAP in 20 minutes 7 Power Cleans 135/95lb Run 200m 7 Chest to bar pull ups Post rounds to the Zen.
Thursday
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