Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WOD AMRAP in 20 minutes 12 One legged Squats 9 Push ups (feet will be placed on a 45lb bumper) 6 Chest to bar Pull

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck

15 minute EMOM First 5 minutes 3 Power Snatches each minute Second 5 minutes 2 Power Snatches each minute Third 5 minutes 1 Power Snatch

WOD 21-18-15-12-9 rep rounds of: Pull ups Russian Swings…. HEAVY. Box Jumps 24/20″ Post times to the Zen.  

MAX EEFORT: Squat Clean 3×3 @83% of 1 rep Back Squat 10, 5, 3, 1, 3, 5, 10 reps at a max weight for each.

WOD 4 rounds for time of: 25 Kettlebell Swings 55/35lb 25 Sit ups 25 Toes to bar 25 Burpees Post times to the Zen.

5 rounds for time of: 15 Power Snatch 75/55lb 25 Wall balls Post times to the Zen.

You will have 12 minutes to establish a 1 rep max in the Shoulder Press. Then: You will begin an EMOM using 110%of your shoulder

15 minute AMRAP 3 Cleans 155/110 7 burpees 21 Double unders* *If you are unable to do Double unders, singles is NOT the alternative for

EMOM Thrusters for 5 minutes you will do 5 thrusters every minute on the minute. First 5 minutes you will use 75/50lb, Second 5 minutes

WOD AMRAP in 20 minutes of 3 Wall Climbs 6 Grasshoppers 9 Toes to Bar 12 Sit Ups Post total rounds completed to the Zen!

WOD For time complete the following chipper!! 30 Overhead walking lunges 45/25lb 30 Toes to bar 30 Box jumps 24/20 30 Wall balls 20/14 5

EMOM 10 minutes Snatch 1 rep at 80% rest 3-5 minutes and begin EMOM 10 minutes Even: Front Squat 3 reps (80% of split jerk)

15 minute amrap of: 3 rounds of 3 power cleans 135/95lb 6 over the barbell burpees then 3 rounds of 3 power cleans 155/110 9

Happy New Year everyone! Barbara 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely three minutes between rounds.

WOD A: Nate Complete as many rounds as possible in 20 minutes of: 2 muscle-ups 4 handstand push-ups 8 2-pood/1.5 pood kettlebell swings Post rounds

EMOM for 15 minutes Squat Cleans For the first 5 minutes 3 reps Second 5 minutes 2 reps Third 5 minutes 1 rep on the

Welcome back everyone! WOD On a 12-minute clock, 4 rounds of: 1 minute of 1.5-pood kettlebell snatches 1 minute of sit-ups 1 minute of lunges

Holiday Hours: Normal hours today. We will have normal hours Saturday for open gym. We will be CLOSED Christmas December 25th AND December 26th. Wednesday

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

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

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

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

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

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

On the 5th day of Christmas my true love said to me…. 5 burpees 4 front squats 3 box jumps 2 wall climbs 1 power

WOD Grab a partner and do the following: Five rounds of 3 minute round of max reps and weight of Overhead Squat Burpee Rest 1

On the Third day of Christmas my true love gave to me: 3 Box Jumps 2 Wall climbs 1 Power Clean WOD Perform 10 rounds

On the Second Day Of Christmas my true love gave to me: 2 Wall Climbs 1 Power Clean WOD AMRAP 20 minutes 4 Wall Climbs

12 Days of Christmas begins today! On the first day of Christmas my true love gave to me: 1 Power Clean. EMOM For 21 minutes,

WOD 5 rounds for reps of: 1 minute of 75/55-lb. sumo deadlift high pulls 1 minute of 75/55-lb push presses 1 minute of Box Jumps

Weightlifting: Squat Clean: 5 sets of 3 reps between 80-86% of your 1 rep max. Back Squat: 5 sets of 3 reps at 83% Conditioning:

WOD 3 Rounds for time of: 21 Burpees 21 Kettlebell Swings 55/35lb 21 Pull ups Post times to the Zen.

WOD 4 Rounds for time of: 15 Power Snatches 75/55lb 30 Double Unders 15 Thrusters 75/55lb Post times to the Zen.

WOD (Open Style) Clean and Handstand push up ladder in ascending and descending orders…. Adding weight. 21-18-15-12-9-6-3 Cleans (you may power clean it) 3-6-9-12-15-18-21 Handstand

WOD 21-18-15-12-9-6 and 3 rep rounds for time of: Chest to bar pull ups Burpees Post times to the Zen.

EMOM 20 minutes Even: Back Squat 3 reps @ 80% of 1 rep Odd: Push Ups: Men 10 reps, Women 7 reps Conditioning: 3 rounds

WOD AMRAP in 20 minutes of: 2 Muscle Ups (rings) 4 Wall Climbs 8 One Legged Squats (alternating) Post rounds to the Zen.

Team Relay WOD. There will be multiple stations where each team member will have to advance through in order to complete a round. Details will

We are closed on Thanksgiving! We will re-open briefly on Friday morning for a 9:30 and a 10:30 Team/partner WOD. We will then be closed

3 rounds for time of: 15 Right Arm Dumbbell Squat Snatches 40/30lb 15 Pull Ups 15 Left Arm Dumbbell Squat Snatches 40/30lb 15 Toes To

“Gwen” Clean(power or squat) & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul.

WOD AMRAP in 20 minutes: With a medicine ball 20/14lb ball complete the following workout 10 Wall Balls 10 Walking Lunges (with ball in hands)

EMOM 20 minutes Even: 1 Snatch grip Deadlift, 1 Hang Snatch (power or squat), 1 Overhead Squat Odd: Strict Toes to bar 5-10 reps Front

WOD 5 rounds for time of: 10 Push Ups (chest to the deck and FULL lock out) 20 Russian Swings (go heavy…. you pick the

WOD AMRAP in 20 minutes of: 8 Deadlifts 155/110 4 Hang power cleans 155/110 2 Jerks 155/110 10 one legged squats alternating Post rounds completed

WOD Five rounds of: 1 minute of Inverted Burpees* 1 minute of Up Downs 1 minute of Chest to bar pull ups 1 minute rest

WORKOUT 17.1 For time: with 20 minute time cap….. 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee

EMOM 20 minutes: Even: Front Squat 3 reps @ 81% Odd: L-Pull ups* 3-5 reps *if you are unable to do a STRICT L, Raise

  Partner WOD One person is working while the other rests. 2 Rounds 2 minutes per movement Kettlebell Swings 55/35lb (1 kettlebell per team, unless

EMOM/Ladder: With a continuously running clock do one Clean and Jerk the first minute and two the second minute, three the third minute and continue

WODAMRAP in 20 minutes of: 3 wall climbs 30 walking lunges 3 wall climbs 30 toes to bar 3 wall climbs 30 squats 3 wall

WOD AMRAP in 20 minutes of: 10 Burpees 10 Sumo Deadlift High Pulls 95/65lb 10 Lateral Jumps over a 24/20″ PVC stick. Post rounds to

Weightlifting: Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps A thruster followed by a push press followed by a push jerk

WOD 21-18-15-12-9 rep rounds for time of: Deadlifts 135/95lb Pull Ups Sit ups Post times to the Zen.

Weightlifting: 5 rounds each for time 5 Squat Snatches 30 wall balls 20/14lb Rest 3-5 minutes between rounds. Add weight each round, or pick a

WOD 50-35-20 rep rounds for time of: Russian Swings 55/35lb Grasshoppers Box Jumps 24/20″ Post times to the Zen.

WOD 5 rounds for time: 9 Hang Squat Cleans 135/95lb 9 Toes to bar 9 over the bar burpees Post times to the Zen.

“Nate” AMRAP in twenty minutes of: 2 Muscle Ups 4 Handstand push ups 8 Kettlebell Swings 70/55lb Post rounds completed to the Zen.

Weightlifting: Deadlift 5×3 @78% of 1 rep   WOD: There will be a 12 minute time cap: 5,4,3,2,1 rep rounds for time of: Power Cleans

EMOM for twenty Minutes: Even minutes: Snatch Balance 3 reps (starting at a lightweight and working to a heavy working load) Odd minutes: Either 1-3

WOD 6  three minute rounds: You will have 2 minutes and 30 Seconds to complete: 7 Burpees 60-yard shuttle sprint (5-10-15 yards) and as many

WOD With a continuously running clock you will complete as many reps as possible in 5 four minute rounds of the following: 1st minute Power

Weightlifting! Using 70% of your 1 rep max on the Clean do the following sequence: 4 minutes of Squat cleans Rest 2 minutes 3 minutes

WOD AMRAP in 20 minutes 3-6-9-12-15-18-21….etc Kettlebell swings 55/35lb grasshoppers walking lunges post total reps to the Zen.

EMOM for 14 minutes Even Minute: Snatch (squat) 3 reps at 70% of 1 rep Odd Minute: Push Press 5 reps (same weight as snatch)

WOD 5 minute AMRAP   1 strict pull up 3 Handstand push ups 6 one legged squats alternating Rest 3 minutes 6 minute AMRAP 3

For time:50 box jumps, 24/20-inch box 50 jumping pull-ups 50 kettlebell swings, 35/25lb 50 walking-lunge steps 50 knees-to-elbows 50 push presses, 45/35lb. 50 back extensions

EMOM For 15 minutes you will do Power Clean and Jerks… For the first 5 minutes 3 Power Cleans and 1 Jerk For the second

AMRAP in 15 minutes: 3 Bar Muscle Ups 6 Over the bar burpees 9 Deadlifts 225/155lb Post scores the the Zen.

Weightlifting: (same as last week) You will have a total of 40 minutes, 20 minutes per lift to complete a heavy singe for each. Snatch

WOD 3 rounds for time of: 15 Toes to bar 15 Burpee box jumps 24/20″ (you must face the box, complete the burpee then jump

WOD 4 rounds for time of: 30 Wall Balls 20/14lb 15 Power Cleans 135/95lb 30 Double unders Post times to the Zen.

WOD 5 rounds for time of: 10 Kettlebell Snatches right arm 55/35lb 10 Kettlebell Snatches left arm 55/35lb 3 Muscle ups (on the rings) Post

AMRAP: Complete as many rounds as possible in 15 minutes of: You may use a Kettlebell or a Dumbbell 10 reps of Push Ups (chest

Weightlifting: You will have a total of 40 minutes, 20 minutes per lift to complete a heavy singe for each. Clean (squat) 1 heavy single

Complete as many rounds as possible in 20 minutes of:3 Wall climbs 10 Up-downs 5 Parallette pass-throughs (forward + back = 1) 10 Grasshoppers (right

WOD 21-18-15-12-9 rep rounds of: Shoulder to overhead 115/80lb (press, push press or push jerk) Over the bar burpees (do a burpee and with both

Another 20 minute EMOM! Even: Power Snatch 5 reps 95/65lb go heavier if you can! Odd: Double Unders, as many reps as possible Score will

WOD3 Rounds for time of: 30 Kettlebell Swings 55/35lb (American…overhead) 30 Box Jumps 400m run   Post times to the Zen.

EMOM 20 minutes: Even: Power Clean 5 reps 135/95lb (pick a weight that you can complete 5 reps in the minute, go heavier if you

It is my distinct pleasure to announce that Jason and Lisa are proud parents of baby Edith Grace Homesley… born approximately 9:00 pm September 24,

Another Chipper! Run to Gary Ave 10 Deadlifts 185/130lb 30 Chest to bar Pull ups 10 Deadlifts 185/130lb 30 Ring Dips 10 Deadlifts 185/130lb 30

EMOM 15 minutes First 5 minutes: Overhead Squat 3x a minute Second 5 minutes: Snatch Balance 2x a minute Third 5 minutes: Hang Squat Snatch

Jared and Steph are getting hitched this Saturday the 23rd of September! Lets do a WOD to honor their matrimony. WOD AMRAP in 17 minutes

The Bear Complex: Power Clean Front Squat Push-Press Back Squat Push-Press The workout goes like this: You will perform 7 reps of the complex above

AMRAP in 20 minutes of: Run 200m 10 Burpees 10 Toes to bar Post rounds to the Zen.

Saturday we will be opening at 9:45. Please take note of the time difference. WOD Nancy 5 rounds for time of: 400-meter run 95/65-lb. overhead

EMOM!!!! For 20 minutes: Even: 10 weighted walking lunges (use dumbbells or a barbell, front rack or on your back) Odd: Handstand walk 25’* *If

WOD 30-20-10 reps for time of: Sit-ups Toes-to-bars Wall-ball shots, 20/14-lb. ball Post time to the Zen.

Weightlifting: Hang power clean 3-3-3-3-3-3-3 reps (all rounds should be heavy BUT you are looking for that 3 rep max) Box Jumps 3-3-3-3-3-3-3 reps (again

Well here is a fun little bodyweight WOD to start the week. AMRAP in 30 minutes of: WOD A 1 Strict Pull up 3 Chest

WOD AMRAP in 20 minutes of: Run 200m 10 Power Snatches 75/55lb 10 wall balls 20/14lb Post rounds to the Zen.

We had a tough workout yesterday with the 1 arm deadlifts. Today focus on control and stability in the front squat. Have fun with this

WOD 5 Rounds for time of: 9 Right Arm Deadlift 135/95lb* 9 Left Arm Dumbbell Thrusters 45/30lb 9 Left Arm Deadlift 135/95lb* 9 Right Arm

Welcome back to a short week! Lets get busy! WOD 3 rounds for time of: (there is a 30 minute time cap) run 400m 10

It is part of the history of CrossFit and CrossFit Carol Stream to help those in need. Several of our own members have friends and

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

WOD For time complete the following: Run 400m 100 feet of walking lunges 21 Toes to Bar 21 Kettlebell Swings 55/35 Run 400m 100 feet