Workout, Happening, and Updates at CROSSFIT CAROL STREAM

Nate Complete as many rounds as possible in 20 minutes of:2 muscle-ups4 handstand push-ups8 2-pood kettlebell swings (70/55lb)   WOD B AMRAP in 20 minutes4

Tomorrow Saturday the 14th of July we will be hosting a Snatch Clinic!  Come and refine your technique. Class begins at 9:30am and will end

Snatch Clinic this Saturday from 9:30am until 11:30am. Run to Schmale rd…. upon your return you will have exactly 10 minutes to complete a 1

WOD A (if there is NO lightning) 5 Rounds of Running Grace Run 400m 6 Power Clean and Jerks 135/95lb WOD B (if it is

EMOM 20 minutes Even: Back Squat 3 reps 80-85% of 1 rep Odd: One of the following for 30 seconds: Handstand Walk or wall walks

WOD 4 Rounds for time of: 30 double unders 20 Burpees 15 Pull ups Post times to the Zen

Weightlifting: Clean ‘bear’ Complex: 7 rounds of: Power Clean Hang Power Clean Hang Squat Clean Squat Clean 3 times through is one round. Reps are

WOD 5 rounds for time of: Run 400m 6 Muscle ups* *if you are unable to do the Muscle up or its variations, you will

Nancy5 rounds for time of:400-meter run95-lb. overhead squats, 15 reps Post time to the Zen.

Weightlifting: Front Squat 10 10 10 10 10 Conditioning: 1-3 rounds of 5-10 reps of: V-Ups Or GHD sit ups Inverted Hangs to lower on

WOD For time complete the following: 2 rounds of 15 power cleans 115/80lb 15 burpees rest 2 minutes then: 2 rounds of: 15 push press/jerk

For time (there is a 30 minute time cap) 100 chest-to-bar pull-ups 100 handstand push-ups (for a mod, do inverted presses from bodyweight strength program)

WE ARE CLOSED MONDAY FOR MEMORIAL DAY. Remember the Fallen. Today is the day we do Murph for Miller. We will be accepting donations for

We will be closed on Memorial Day. Weightlifting: Power Snatch 3,3,3,3,3 These reps are touch and go. Or you may focus on mobility and Murph

WOD 3 rounds of:1 minute of sumo deadlift high pulls1 minute of sit-ups1 minute of push presses1 minute of sit-upsRest 1 minute Men: 95 lb.Women:

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

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

WOD 10 rounds for time of: Run 200m 12 alternating dumbbell snatches 50/35lb 15 wall balls 20/14lb Post times to the Zen.

WOD AMRAP in 20 minutes 2 Squat Cleans 185/130 3 Muscle Ups Post rounds completed to the Zen.

WOD For time complete the following: 21-18-15-12 reps rounds with the run before each round for time of: 400m run Kettlebell swings 55/35lb Sit ups

EMOM for 15 minutes First 5 minutes on the minute 3 power snatches Second 5 minutes on the minute 2 power snatches Third 5 minutes

AMRAP in 20 minutes 4 Handstand push ups 6 Chest to bar pull ups 8 One legged squats Post total rounds to the Zen.

WOD 5 Rounds for time of: 10 Power Cleans 155/110 20 Push ups 30 Double unders Post times to the Zen.  

EMOM for 20 minutes: Even 3 Front Squat @80-83% Odd: 3 Bar Muscle ups* *If you are unable to do them, you may do chest

WOD With a partner and a pair of dumbbells 50/35lb do the following: AMRAP in 20 minutes Dumbbell Deadlift 10 reps Dumbbell Power Clean 10

Weightlifting: Hang Snatch (squat) 4×3 @80% EMOM 12 Minutes Even: Push Press 3 reps Odd: Strict pull ups 3-7 reps Post loads to the Zen.

WOD 4 Rounds for time of: Run 400m 40 Air Squats Post times to the Zen

WOD For time: Run 400m 21 Deadlifts 225/155 21 Over the bar burpees Run 400m 15 Deadlifts 225/155 15 Over the bar burpees Run 400m

EMOM for 12 minutes First 4 minutes you will do 3 Front Squats on the minute Second 4 Minutes you will do 3 thrusters on

WOD For time: 30 Overhead walking lunges 30 toes to bar 30 sit-ups 30-Box jumps 24/20 30 sit-ups 30 toes to bar 30 Overhead walking

EMOM for 15 minutes of Hang Squat Cleans First 5 minutes: 3 Hang Squat Cleans on the minute Second 5 minutes: 2 Hang Squat Cleans

WOD AMRAP in 20 minutes of: 10 thrusters 65/45lb 10 pull ups Post rounds completed to the Zen.

WOD AMRAP in 20 minutes of: Run 200m 12 One legged squats alternating 15 Russian Swings (heavy) Post rounds to the Zen.

EMOM for 20 minutes Even Minutes: Power Cleans 3 reps Odd Minutes:  Strict toes to bar Conditioning: 3-5 rounds of: Mountain Climbers on the rings

AGOQ Workout 3 Complete as many rounds as possible in 20 minutes of:50 wall-ball shots100 double-unders50-ft. handstand walk (bear crawls or wall walks for sub)100

Weightlifting: Snatch 4×3 (4 rounds of 3 reps) @80% Then: 12 minute EMOM Even: Front Squat 3 reps @80% Odd: Max effort push ups Post

“Burpeemageddon” Complete all of these different types of burpees for time: 10 CrossFit Carol Stream Man Makers 50/35lb dumbbells* 20 Burpee Pull ups (jump to

WOD this is a three part workout with a continuously running clock: First part is a 6 minute AMRAP of: 9 Hang Squat Clean 135/95

16 minute EMOM Even: Deadlift 5 reps Odd: Handstand Push up 5 reps For the deadlifts pick a weight that is a ‘5rep max’ or

WOD 50-35-20 rep rounds for time of: Kettlebell Swings 55/35lb Sit Ups Grasshoppers Post times to the Zen.

WOD For time complete the following: begin with 35 burpees then 50 pull ups 100 push ups 150 squats then finish with 35 burpees. You

5 rounds for time of: 10 Kettlebell Snatches Right arm 55/35lb 10 Chest to bar pull ups 10 Kettlebell Snatches Left arm 55/35lb 10 Push

For 20 minutes on the even minute you will Back Squat 5 reps (@75% of 1 rep) and with remaining time run once around building.

  You will have 30 minutes to complete the following lifts: Snatch 1 rep max Front squat heavy single. For the Snatch, you may power

WOD AMRAP in 15 minutes 20 Wall balls 20/14lb 12 Burpees Post rounds to the Zen.

5 rounds of: 1 minute of Dumbbell Power Snatches 50/35lb 1 minute of Burpees 1 minute of Dumbbell Power Clean and Jerk 50/35lb 1 minute

WOD 5 rounds for time of: 10 Deadlifts 275/190lb (forward grip only because it is Casey’s birthday) 5 Muscle ups (on the rings) Post times

For time: 30 Power Cleans 155/110lb 40 Lateral Jumps over a PVC stick 24/20″ 50 One legged Squats alternating 60 Walking lunges Post times to

EMOM 14 minutes Even minute: Overhead squat 5 reps….add weight each round Odd minute: Weighted or Strict Pull ups 5 reps. Conditioning: 100 V-ups, every

Calorie Challenge begins today. Pick your calorie goal and use the bike and rower to accumulate as many calories to reach that goal by the

The LAST CLASS of the day will be the 16:30 class (4:30pm) We will be closing at 17:30/5:30pm WOD 15 minute AMRAP 15 Power Snatch

EMOM 10 minutes Even: Front Squat 3 reps (80% of split jerk) Odd: Split Jerk 1 rep @ 80% Conditioning: 3 rounds: Mountain Climbers on

WOD 21-18-15-12-9 rep rounds for time of: Toes to bar Kettlebell swings 55/35lb Box Jumps 24/20″ 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 “Cindy” AMRAP in 20 minutes of: 5 Pull ups 10 Push Ups 15 Squats Post total rounds to the Zen.

Workout 18.5       Complete as many reps as possible in 7 minutes of:3 thrusters3 chest-to-bar pull-ups6 thrusters6 chest-to-bar pull-ups9 thrusters9 chest-to-bar pull-ups12 thrusters12 chest-to-bar

WOD 4 rounds for time of: Run 2 laps around the building 15 box jumps 30/24″ Post times to the Zen.

Partner WOD: Complete as many rounds as possible in 7 minutes of:15-cal. row15 push-ups One person is rowing, meanwhile the other is completing ONLY 15

WOD 5 rounds for time of: 30 Kettlebell Swings 55/35lb 30 Burpees! 30 Sit ups Post times to the Zen.

WOD 15-12-9-6-3 reps for time of:Dumbbell hang clean and jerksWeighted pull-ups Use one of the dumbbells for your weighted pull-ups. Men: 50-lb. dumbbellsWomen: 35-lb. dumbbells

WORKOUT 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts

4 rounds, each for time, of:Bike 1 mile Rest as needed between efforts.Use a stationary bike or find a 1-mile course to repeat each round.

WOD AMRAP in 15 minutes 12 Dumbbell Bench press* 24 Sit ups *the score will be weight lifted multiplied by the reps you complete (Dumbbell

For max reps at each station:Tabata chest-to-bar pull-upsRest 1 minuteTabata sit-upsRest 1 minuteTabata seated shoulder pressesRest 1 minuteTabata hip extensionsRest 1 minuteTabata jumping back squats

MAX EFFORT Clean and jerk 3-3-3-3-3 reps Work up to a ‘3’ rep max, then begin the 5 rounds of 3 heavy reps. You may

Workout 18.3 2 rounds for time of:100 double-unders20 overhead squats100 double-unders12 ring muscle-ups100 double-unders20 dumbbell snatches100 double-unders12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB

10 minute partner WOD: With one rower and a team of two you will row for a total amount of calories. One person will row

5 rounds for time of:Run 400 meters (2 laps around building)15 thrusters Men: 95 lb.Women: 65 lb.

MAX EFFORT: Back squat 1-1-1-1-1-1-1 reps Work up to a heavy load, around 90-95% of your 1 rep and perform your first round. From there

3 rounds for time of:50 GHD sit-ups25 strict handstand push-ups

Workout 18.21-2-3-4-5-6-7-8-9-10 reps for time of:Dumbbell squatsBar-facing burpees and Workout 18.2a1-rep-max clean 12 minute time cap. Rx’d: (Ages 16-54)Men use 50-lb. dumbbellWomen use 35-lb. dumbbell

13 minute AMRAP of: Run 180m (around the building) 12 Kettlebell Swings 55/35lb 6 Pull ups Post total rounds to the Zen.

Complete as many rounds as possible in 7 minutes of:10 sumo deadlift high pulls10 push presses Men: 135 lb.Women: 95 lb. Post rounds completed to

For time:Row 2,000 meters100 wall-ball shots20 muscle-ups Men: 20-lb. ballWomen: 14-lb. ball

WOD 10 rounds for time of:1 power snatch3 overhead squats Men: 185 lb.Women: 125 lb. Post times to the Zen.

Workout 18.1 Complete as many rounds as possible in 20 minutes of:8 toes-to-bars10 dumbbell hang clean and jerks14 / 12-cal. row Men use 50-lb. dumbbellWomen

8 rounds for time of:Run 400 metersRest 90 seconds OR- Come in and WARM UP and MOBILITY, get ready for the Open. You will still

Havana Complete as many rounds as possible in 25 minutes of:150 double-unders50 push-ups15 power cleans Men: 185 lb.Women: 125 lb. Post rounds completed to the

WOD: 4 rounds for time:30 GHD situps30 GHD hip extensions100 ft. handstand walk Scaling options are available for this workout… come on in! Newer athletes should

2018 Games Open starts this week… are you registered? WOD: Five 3-minute rounds of:10 Front squats (185/125)10 Box Jumps (30″/24″)Row/bike for calories with remaining time

Snatch And Muscle Up! Complete as many rounds as possible in 20 minutes of:5 snatches (you may power snatch or squat snatch)3 muscle-ups Men: 95

Row/Bike For Calories Power Clean For Reps Put weight you used in ‘Description’ WOD/Conditioning:5 two minute rounds of First minute Row or Bike for calories

D-Bell Thrusters! WOD 3 rounds for time of:15 Right arm Dumbbell Thrusters 50/35lb15 Toes to bar15 Left arm Dumbbell Thrusters 50/35lb30 Double unders Post times