Thursday

Double Under Challenge week 5: complete 50 doubles.... then work on triples...

Grass Fed Beef!! Lets order this week so we can have a delivery of next week.
Rules:
1.You must have it delivered to CrossFit Carol Stream.

2. You must be a member or affiliated with CrossFit Carol Stream.

3. You must place an order at their website 

use the following information to place an order:

Delivery address - CrossFit Carol Stream's address

Coupon Code - In order to get 15% off, you'll need to enter the code CFCSBEEF

Delivery Method - Select "CrossFit Group Delivery"


MAX EFFORT
Snatch Grip Deadlift 3,3,3+



WOD
Complete as many rounds in 20 minutes as you can of:
Run 200 meters
Sumo deadlift highpull 95/65 pounds, 15 reps
Pull-ups 15 reps

Post rounds and fractions of rounds to comments.....


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Wednesday

Double Under Challenge week 5: complete 50 doubles.... then work on triples...

Grass Fed Beef!! Lets order this week so we can have a delivery of next week.
Rules:
1.You must have it delivered to CrossFit Carol Stream.

2. You must be a member or affiliated with CrossFit Carol Stream.

3. You must place an order at their website 

use the following information to place an order:

Delivery address - CrossFit Carol Stream's address

Coupon Code - In order to get 15% off, you'll need to enter the code CFCSBEEF

Delivery Method - Select "CrossFit Group Delivery"


MAX EFFORT
Shoulder press 3,3,3+
Push Press 3,3,3+
Push Jerk 3,3,3+


WOD
As many rounds as possible in 12 minutes of:
10 wall balls
10 toes to bar. 

Post loads, rounds and fractions of rounds to comments.....

Tuesday

Double Under Challenge week 5: complete 50 doubles.... then work on triples...

Grass Fed Beef!! Lets order this week so we can have a delivery of next week.
Rules:
1.You must have it delivered to CrossFit Carol Stream.

2. You must be a member or affiliated with CrossFit Carol Stream.

3. You must place an order at their website 

use the following information to place an order:

Delivery address - CrossFit Carol Stream's address

Coupon Code - In order to get 15% off, you'll need to enter the code CFCSBEEF

Delivery Method - Select "CrossFit Group Delivery"

WOD

The following exercises
Box jump 24/18
Sit up
burpees

Will be done in 1 minute, 2 minute and 3 minute sets with a 1 minute rest between rounds for 3 rounds. Only one exercise will be done for each set. And you can only do each exercise for a total of 6 minutes.
Example:
1 minute of burpees
2 minutes of sit ups
3 minutes of box jumps
rest 1 minute
1 minute of box jumps
2 minutes of burpees
3 minutes of sit ups
rest....
1 minute of sit ups
2 minutes of box jumps...etc....

You may do any order you like, but you HAVE to have an equal amount of time for each exercise.
This WOD will be scored by TOTAL# of reps done for the 18 minutes of work.



...

Post scores and THOUGHTS to comments......

Monday

To have a good squat make sure to have the knees in line with the toes. After fatigue or when the load is heavy for an athlete the knees tend to track inward. 



Double Under Challenge week 5!! Complete 50 doubles, and when you have the doubles mastered work on triples. 


MAX EFFORT
Overhead Squat 5,5,5+


WOD
5 rounds for time of:
run 200m
7 kettlebell swings 70/55lb
7 pull ups


Post loads and times to comments.....

Saturday

REST DAY.................

REST DAY............

REST DAY........

Double under challenge week 4:  40 double unders, and when you have them mastered work on triples....

Friday

Chris Spealler, has competed in the previous 5 CrossFit Games and as an underdog this year, he has qualified to make it to the games for the 6th time. The only CrossFitter to do this. He is a small guy in size (weighs in at 153lb and only 5'5") but he has a huge heart. I look forward to seeing him compete this year and will be cheering him on the entire way. 

Double under challenge week 4. Complete 40 doubles and when you have those mastered go for triples! 


WOD
5 rounds for time of:
run 400m
15 hang power snatches 95/65lb

Post times to comments.....

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Thrusday

YOU need to watch the above video.

Double under challenge week 4. Do 40 doubles and when you have those mastered work on triples!!!

WOD
Tabata row.... row for 20 seconds then rest for 10 seconds. Do this for 8 intervals. Total distance is score.

MOBILITY/
We will be focusing on the shoulders. 

Post thoughts to comments.....