Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Tuesday

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,

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Lunes

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

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Friday

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

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Thursday

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

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Friday!!

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

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Thursday

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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)

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Friday!

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

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Thursday

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

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Wednesday

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:

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Tuesday

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

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Monday

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

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Friday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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.

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

“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

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Friday

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

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Thursday

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

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Wednesday

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

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Monday

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

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Friday

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

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Thursday

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.

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Tuesday

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

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Friday

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

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Thorsday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Good Friday

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

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Thursday

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

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Wednesday

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.

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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 “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!

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday!

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

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Friday

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

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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.

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday Open 18.3!

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

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Thursday

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

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Tuesday

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

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Friday 18.2!

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday Open WOD 18.1

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

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Thursday

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

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Wednesday

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

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180220

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

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180219B

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

EMOM for 21 minutes: Back Squat 75-80% of 1 rep for 5-3 reps Push ups 10/7 reps Generic Man Maker 5-10 reps* *Generic Man Maker:

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Monday

WOD 3 Rounds for time of: 15 Chest to bar pull ups 20 burpees 15 Kettlbell swings 55/35lb Post times to the Zen.

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Friday!

PARTNER WOD! 30 minute AMRAP 10 reps of Deadlift 155/115 10 Push ups 10 Power Cleans 135/95 Only one person may be working at a

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Thursday

EMOM/WOD For 20 minutes 1. On the Rings, Inverted Hang to Lower (slow and controlled, max reps, NOT a race) 2. Plank 30 seconds 3.

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Wednesday

WOD For time: 20,18,16,14,12,10,8,6,4,2 rep rounds of Front Squat 115/80lb 10,9,8,7,6,5,4,3,2,1 rep rounds of Handstand Push ups If you are unable to do Handstand Push

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Tuesday

EMOM 12 minutes Even: 1 Turkish Get up on the RIGHT arm Odd: 1 Turkish Get up on the LEFT arm You must do the

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Monday

WOD (30 minute time cap) 10 Rounds for time of  Burpees on the minute: 5 Pull ups 10 Squats 15 Sit ups BUT…. Every minute

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Friday Open Prep!

Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball

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Thursday

WOD 5 Rounds of: 2 minute rounds of: 5 Hang Snatches (you may power, split or squat it) Max effort burpees 1 minute rest Add

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Wednesday

3 Rounds for time 21 Kettlebell Swings 55/35 21 Deadlifts 185/130 21 Box Jumps 24/20″ Post times to the Zen.    

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Tuesday

WOD AMRAP in 18 minutes 3 Hang (squat) Cleans 155/110 3 Bar Muscle Ups* If you are unable to perform an unassisted pull up you

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Monday

AMRAP in 20 minutes 3 Wall Climbs 6 Up Downs 9 Grasshoppers 12 Walking Lunge Post rounds to the Zen.

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Friday

WOD AMRAP in 20 minutes 9 Toes to bar 12 Sumo Deadlift High pull 95/65 15 Wall Balls 20/14lb Post rounds completed to the Zen.

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Thursday

Weightlifting/WOD 5 rounds of: 5 Power Clean 10 Ring Dips Rest. Each round will be timed. The rounds will be scored by the individual weight

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Wednesday

18.Zero 21-15-9 reps for time of: Dumbbell snatches (alternating) Burpees, jumping over the dumbbell Men: 50-lb. dumbbell Women: 35-lb. dumbbell The burpee: You must kick

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