Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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.

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Thursday

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

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Wednesday!

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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,

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Monday

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

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Friday!

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

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Thursday

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

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Tuesday

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

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Monday!

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

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Friday!

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

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Thursday

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

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Wednesday

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:

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Tuesday

‘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

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Monday

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

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Friday

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.

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Thursday

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)

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Wednesday

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)

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Tuesday

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

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Monday!

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

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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

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Friday – 7-14-17

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

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EMOM Thursday!

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

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Friday

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….

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Thursday

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

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Wednesday

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

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

  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

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Tuesday

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

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Monday

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

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Friday!

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

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Thursday

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

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Tuesday

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

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Monday

“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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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%

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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.

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday

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

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Friday!!

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

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Thursday

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

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Wednesday

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,

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

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,

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Tuesday

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

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Monday

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

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Friday

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

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Thursday

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

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Wednesday

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

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Tuesday

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

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Monday!!

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

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Friday

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

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Thursday

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)

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Wednesday

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

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Tuesday

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

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