Workout, Happening, and Updates at CROSSFIT CAROL STREAM

EMOM 20 minutes: Even: Squat Cleans 3 reps Odd: as many as you can of Hand stand push ups* * if you cannot do Handstand

Dunn Complete as many rounds as possible in 19 minutes of: 3 muscle-ups (6 Chest to bar Pull ups) 1 shuttle sprint, 5 yards, 10

WOD AMRAP in 20 minutes 4 Power Cleans 135/95lb 8 Over the Bar Burpees 16 Wall Balls 20/14lb Post rounds to the Zen.

EMOM for 20 minutes Even 3 Deadlifts Odd: 3 Box Jumps Add weight and add height as much as possible. Any deadlift rep that is

WOD For time complete this ab/cardio fun run! Run to Gary ave 40 Sit Ups 40 Grasshoppers* Run 400m 30 Sit Ups 30 Grasshoppers Run

EMOM for 10 minutes Every minute on the minute do 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Then: EMOM for 5 minutes

CindyComplete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats OR Mary Complete as many rounds as possible in

Saturday we will be open from 9:30 and will CLOSE at 11am. WOD AMRAP in 20 minutes 10 Hang power cleans 115/80lb 20 Double unders

Weightlifting: Snatches 3 @ 78%, 2 @ 81%, 2 @ 84%, EMOM 20 minutes: Even Push Press 3 reps* (add weight as necessary) Odd: 5

WOD For time complete the following 100 Feet of walking lunges 50 Kettlebell Swings 55/35lb 50 Burpees 100 Feet walking lunges 35 Kettlebell Swings 55/35lb

5,4,3,2,1 rep rounds for time of (load is more important, or takes priority, than speed)Clean (squat) (go heavy) Weighted pull ups (or strict pull ups,

WOD 4 Rounds for time of: Run 400m 15 Box jumps 30/24″ 30 Sit ups Post times to the Zen.

There was a conversation at the Games party last Saturday and it was brought up that we have not done ALL of the workouts on

Snatches!! For 30 minutes you will start with a light barbell (an empty one) and complete 3 squat snatches. You may add weight or repeat

WOD 7 rounds for time of Run 200m 20 Double unders 12 Burpees Post times to the Zen.  

EMOM for 20 minutes: Even Minutes 3-5 Front Squats Odd Minutes 1-3 or 3-5 reps of: Muscle Ups, Chest to bar pull ups, Strict pull

CrossFit games party was a lot of fun! Thank you to everyone that was able to come. WOD 20 minute AMRAP 100m Sprint (east end

CrossFit Games 2017 Party at Jason and Lisa’s house!! Inquire at the gym or in the CrossFit Carol Stream Members Facebook group.   WOD On

In honor of the CrossFit Games here is a little Throwback Thursday! (a modified version of the opening workout for the 2009 games) WOD Run

WOD 5 rounds for time: 3 Rope Climbs (alternate: 6 strict pull ups) 6 Handstand push ups (alternate: 12 push ups) 30 Double unders (alternate:

‘Modified’ Bear Complex…… 5 Rounds of 5 Deadlifts 5 Hang power cleans 5 Push press (or jerks) 5 Squats(front or back) Rest as needed between

WOD “Barbara“ Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post total

WOD 3 Rounds for time of: Run to Gary ave 25 Kettlebell swings 55/35lb 25 Wall balls 20/14lb Post times to the Zen.

Amanda 9-7-5 reps for time of: Muscle-ups 135/95lb. squat snatches (you must receive the bar in the squat, riding it down is not a rep)

WOD 5 rounds for time of: (THERE IS A 30 Minute TIME CAP) 50 feet of walking lunges (may be done outside in designated area)

EMOM for twenty minutes Even: Clean x2 reps and Jerk x1 Odd: Push ups (10 reps for men, 7 reps for ladies) Conditioning: 3 rounds

WOD AMRAP in twenty minutes of: Run 400m 4 Wall Climbs 8 Toes to bar 12 One legged squats   Post rounds to the Zen.

Friday… Enjoy this Friday workout! I hope in some small way you got a little better these past 2 weeks! As always, warm up! WOD:

Stretch, warm up! EMOM – 12 minutes Even: 3 Back squats @ 75% 1RM Odd: 8 Reverse Ring Rows Conditioning: 2 Rounds 2-30 Sec. Hang

Sure hope you have been enjoying the workouts for the last week! We all can’t wait for Jason to come home!!! As always…Warm up! WOD:

Warm up! WOD: 4 rounds for time… Run 400 m 10 Hang power cleans (135/95) 10 Wallballs (20/14) 10 Wallball sit-ups (take the ball over

https://www.youtube.com/watch?v=A4B0pLDqYqI Warm up! Let’s motivate those hip extensions… Bottom-to-bottom Tabata Squats 8 rounds… 20 seconds of work, 10 seconds of rest Each rep starts at

A little chipper for a Friday… “Dirty Thirty”! WOD: for time… 30 Box Jumps (24/20) 30 Jumping Pull-ups 30 KB Swings (35/25) 30 Lunges 30

EMOM is an undervalued method… it has no limits! WOD: EMOM 24 minutes… Minute 1: 30 sec. High plank hold (tighten up… stay tight) Minute

It’s going to be HOT today, according to weather channel… let’s make this quick and we’ll miss the heat! WOD: 15, 12, 9, 6, 3

Warm up! WOD: 20 minute EMOM Min. 0-5 Even: 3 x DL (115/95) Odd:   3 x Hang PC (115/95) Min. 5-10 Even: 3 x

Monday July 10, 2017 Jason will be going on vacation for the next 2 weeks… you are stuck with me! We’ll do what we can

WOD “Running Grace” 5 Rounds for time of: Run 400m 6 Clean and Jerks 135/95lb*   *You may power clean it or squat clean it….

SQUATS and more squats. Cossack Squats, One legged squats, air squats, and finally: BACK SQUATS 5×5 @80% BOX SQUATS 5×3 @80% (squat to and sit

WOD 5 Rounds for time of: 3 Muscle Ups 10 Right arm kettlebell snatch 55/35lb 10 Left arm kettlebell snatch 55/35lb 30 Double unders Post

Partner WOD to celebrate this awesome United States of America!!  24:10 minutes of 1776lbs of thrusters Farmers walk to end of building (partners carry barbell)

Normal hours today, but the 4th of July we will only have a 9am class. Please show up on time and be ready for the

WOD Max rounds in 4 minutes of: 3 power cleans 135/95lb 6 box jumps 24/20 9 toes to bar Rest one minute, repeat cycles 4

EMOM 15 minutes Hang (squat) Snatches 1 rep every minute First 5 minutes you will use 75% of your 1 rep Second 5 minutes you

  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

Weightlifting: Split Jerk 5×3 @ 80% of 1 rep max EMOM: 20 minutes: Even: Push Press x3 reps (Start at your 1 rep max Shoulder

WOD 5 Rounds for time of: Run 400m 30 sit ups 15 Deadlifts 185/130 Post times to the Zen.

WOD AMRAP in 20 minutes 2 Muscle Ups 4 Power Snatches 115/80lb 8 One Legged Squats alternating Post rounds and fractions of rounds to the

EMOM  20 minutes of: Even: Front Squat 3 reps @70-75% of 1 rep max Then run 200m. Every EVEN minute you will do 3 front

WOD “Diane” 21-15-9 rep rounds of: Deadlift 225/155lb HandStand Push ups Post times to the Zen!

EMOM For 15 minutes First 5 minutes Squat Clean 3 reps each minute Second 5 minutes Squat Clean 2 reps each minute Third 5 minutes

“Burpeemageddon” Complete all of these different types of burpees for time: 10 CrossFit Carol Stream Man Makers 35/25lb dumbbells* 20 Burpee Pull ups 30 Burpee

WOD 5 rounds for time of: 9 Dumbbell thrusters right arm 45/30lb 30 Sit ups 9 Dumbbell thrusters left arm 45/30lb 30 Double unders Post

I want to say what an awesome job to see the morning crew suffer through the heat, and then the evening crew plow through a

In celebration of the founding of the United States Army on June 14, 1775, and in honor of its soldiers and their unwavering dedication to

EMOM for 14 minutes Power Snatch 3 reps TOUCH and GO at a weight 75-80% of your 1 rep. Then: Overhead Squat 3×3 @ 80%

AMRAP in 20 minutes Run 200m 10 Pull ups 10 Push ups 10 Sit ups Post rounds to the Zen.

Kettlebell Cardio Tomorrow (Saturday) at 9:30am! WOD 5 Rounds For time: 30 Alternating Dumbbell Power Snatch 45/30lb 50 Feet of Dumbbell Overhead Walking Lunges 45/30lb

Kettlebell Cardio at 9:30am this Saturday!!   EMOM for 20 minutes: Even minutes: Power Cleans 3-5 reps* Odd minutes: Weighted pull ups 3-5 reps* *GO

Complete as many rounds and reps as possible in 15 minutes of:9 Deadlifts (155lbs / 100lbs) 12 Push-ups as always Chest to deck. 15 Box

EMOM for 10 minutes 1 Snatch balance and 1 Overhead squat with 5 second pause in bottom of squat every minute. Do both lifts in

WOD “Helen” 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps (55/35lb) 12 pull-ups Post time to the Zen.

Saturday at 9:30 we will do a ‘fun workout/WOD’ that wont be for time and we will just have fun. Come in and give it

Weightlifting: Back Squat 5×3 @83% of 1 rep max (that is 5 rounds of 3 reps) Box Squat 5×3 @ 83% of 1 rep max

WOD 10,9,8,7,6,5,4,3,2,1 rep rounds for time of: Deadlift 115/80lb Hang Power Clean* 115/80 Front Squat 115/80 Push Jerk (or Split Jerk is fine too) 115/80

What an awesome turnout for Murph for Miller on Friday and to see so many people participate. It was great to see the morning crew

Today is the day we do Murph for Miller. We will be accepting donations for the Wheaton Midwest Shelter for Homeless Veterans. We will be

This week on Friday and Saturday is “Murph for Miller.” Every year for the past 10 years our friends in Saint Charles CrossFit Tri-Cities have

This week on Friday and Saturday is “Murph for Miller.” Every year for the past 10 years our friends in Saint Charles CrossFit Tri-Cities have

Weightlifting: EMOM Squat Clean for 15 minutes total. First 5 minutes 3 reps @ 75% of 1 rep Second 5 minutes 2 reps @ 80%

This week on Friday and Saturday is “Murph for Miller.” Every year for the past 10 years our friends in Saint Charles CrossFit Tri-Cities have

Team WOD this Saturday at 9:30 WOD For time complete the following exercises in the order you desire: The Big Chipper….. 30 Power Cleans 135/95

WOD EMOM in 10 minutes 3 front squats @80% of 1 rep & max double unders You will do 3 front squats at the top

WOD 5 rounds for time of: 5 Wall Climbs 10 Toes to bar 15 Deadlifts 185/130 Post times to the Zen  

Weightlifting: Push Jerk 3,3,3 When you have maxed out your push jerk, move onto the split. Split Jerk 3,2,1 Overhead Squat 5×3 @80% of 1

Rings 1: 2-3 rounds of: Reverse Rows 8-12 reps Assisted Pull ups 8-12 reps WOD AMRAP in 20 minutes of: Run 200m 3 pull ups

WOD For time complete the following: 10 Power Cleans 165/115  (masters 135/95) 20 box jumps 24/20 (masters can step up) 30 Wall balls Run 1

WOD 21-15-9 rep rounds for time of: Deadlift 225/155lb Ring dips   RINGS 1 3 rounds of: 8-12 reps Mountain Climbers 10-20 second plank holds

Rings 1: 3 rounds of: Reverse Row 8-12 reps Assisted Pull ups 8-12 reps WOD For time: 150 single-unders 20 bar muscle-ups* 10 squat cleans,

WOD A Complete as many rounds as possible in 15 minutes of: Run 200 meters 50-ft. handstand walk 30-second handstand hold WOD B Complete as

WOD: “Quarter Gone Bad” 5 rounds for total reps of: 135-lb. thrusters, 15 seconds Rest 45 seconds 50-lb. weighted pull-ups, 15 seconds Rest 45 seconds

WOD 5 rounds for time of: Run 400m 15 Hang power snatches 95/65lb Post times to the Zen.  

WOD   10 rounds for time of: 10 Push Ups 10 Kettlebell Swings 55/35lb 10 One Legged Squats alternating 10 Pass Throughs on parallettes… (back

WOD Wes For time: Run 800 meters with a 25/15-lb. plate Then, you will have 25 minutes to complete 14 rounds of: (whichever happens first,

Due to the importance of the Cubs game today, the awesome, previously-scheduled WOD has been postponed. EMOM 20 minute Even minute: Snatch 1 rep (start

Rings 1: 3-5 rounds of: 8-12 reps Ring Rows 8-12 reps Assisted pull ups WOD AMRAP in 20 minutes 100 feet of walking lunges 100

I hope everyone enjoyed this weeks Age Group Regional Qualifiers! It was some good tough programming from HQ. Now we will finish the week with

AGOQ Workout 4 2 rounds for time: (35 minute time cap) 10 deadlifts, 20 deficit handstand push-ups, 30 front squats, Men: 315lb, 4.5-in. deficit, 95lb

AGOQ Workout 3 21-15-9 reps for time of: Shoulder-to-overheads, 135/95 lb. (55+ use 95/65lb) Chest-to-bar pull-ups (55+ chin over bar pull ups) Post times to

AGOQ Workout 2 (Open WOD 16.2) Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50

AGOQ Workout 1 For time: (20 minute time cap) 100 dumbbell snatches (alternating, free arm/hand cannot touch body) 80-cal. row OR run to Gary ave

WOD 30-25-20-15-10-5 rep rounds for time of: Wall balls 20/14lb Dumbbell power snatches 55/40lb This workout is very deceiving….. Have fun!! Post times to the

EMOM For twenty minutes… Even: 3x Cleans (squat) Odd: 5x Ring Dips and or Ring Push ups (you may alternate between the two ring exercises)

Rings 1: Rest   WOD 100 Feet of Weighted Walking Lunges 55/35lb each round and: 50-35-20 rep rounds of: Russian Swings 55/35lb Burpees Post times

EMOM 15 minutes Power Snatch 3 reps on the minute for the FIRST 5 minutes Power Snatch 2 reps on the minute for the SECOND 5

Rings 1: Top Position (rings out) 3 rounds of 3-5 second holds Assisted Dips, 3-5 rounds of 5-10 reps WOD AMRAP in 20 minutes Run