Friday

CrossFit Carol Stream Will be closed starting tomorrow after the 5pm class. There will not be a 6pm class, And there will be NO official class until Wednesday the 6th of July. Tuesday will be an open gym for members. The WOD will be posted sometime this weekend for Tuesday.
PLEASE REMEMBER THERE WILL BE NO 6PM CLASS TODAY The 1st of July. Saturday the 2nd, or Monday the 4th.

Tuesday it will be an open gym only with no official class structure.

Have a great 4th, and Happy Birthday to an AWESOME country!


For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Thursday

MAX EFFORT
Deadlift 3,3,3+


WOD
1000m row
deadlift 135/95lbs 50 reps*

After the athlete finishes the 1000m row, they will have to complete 50 deadlifts, BUT every minute on the minute they will have to perform 5 burpees on the spot. This WOD will be scored on total time. The burpee timer will begin after the first deadlift is completed. So, if you finish your row with only a few seconds remaining on the minute, you will not have to do any burpees until the next minute passes. UNLESS you do a deadlift before the minute has changed. i.e.... finish rowing at 3:51, get off rower and arrive at your bar at 3:59 but do not lift it, then you are burpee clear until the next minute passes....Good luck and have fun.



Post loads, times and how much you love burpees to comments.

Wednesday

MAX EFFORT
Snatch 3,3,3+


WOD
For time:
Run 800m
30 snatches
Run 800m

Tuesday

Max Effort/Skill Development
Muscle up progressions/pull up.


WOD:

For time:
Run 800 meters
30 Muscle-ups
Run 800 meters

post times thoughts to comments.............


..........

Monday

HOLIDAY HOURS******* On The 2nd of July there will NOT be a TEAM WOD. And the 4th of July we will be closed...the 5th of July TBD***** Thank you.

MAX EFFORT
Power clean 3,3,3+
Push Jerk, 3,3,3+



WOD
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

SATURDAY

Israel, Team WOD at 9:45am everyone else come at 10am!!!

TEAM WOD AT 10am

Israel, Team WOD at 9:45am everyone else come at 10am!!!

TEAM WOD AT 10am

Israel, Team WOD at 9:45am everyone else come at 10am!!!

TEAM WOD AT 10am

Friday

MAX EFFORT
Deadlift 5,5,5+


WOD
AMRAP in 15 minutes of
5 pull ups
10 deadlifts (bodyweight)
15 box jumps

Thursday

MAX EFFORT
Shoulder press 5,5,5+

WOD
complete for time:
800m run
15 shoulder press 95/65lb
800m run
15 push press 95/65lb
800m run
15 push jerks 95/65lb


Post loads to comments....

Wednesday

*****There is some profanity in above video******

Yesterday was Joanie's Birthday, Lets wish her a good one and have a good workout together. Birthday burpees anyone?

MAX EFFORT
Front Squat 5,5,5+


WOD
For time complete the following:
10 squat cleans 135/95lb
50 sit ups
8 squat cleans
40 sit ups
6 squat cleans
30 sit ups
4 squat cleans
20 sit ups
2 squat cleans
10 sit ups

Tuesday

Aaron and Justine show off their Handstand skills while on vacation in Maryland

MAX EFFORT
Power snatch 5,5,5+
or
Snatch 5,5,5+


WOD
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
for time:
75 reps power snatch 75/50lbs

Monday

MAX EFFORT
Back squat 5,5,5+



WOD
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Post time to comments.

SATURDAY

THERE WILL NOT BE A WOD TODAY...

REST DAY....

Rest...

Friday

FOR THE SUMMER, THE 1pm CLASS ON FRIDAYS WILL BE BY APPOINTMENT ONLY


WOD
for time complete the following:

9 thrusters 75/50lb
run 200m
15 thrusters
run 400m
21 thrusters
run 800m
21 thrusters
run 400m
15 thrusters
run 200m
9 thrusters

Thursday

MAX EFFORT
Deadlift 1 rep max



WOD
AMRAP in 12 minutes
10 knees to elbows
20 walking lunges
30 sit ups


Post loads/PR's and rounds and fraction of rounds to comments.....

Wednesday

There will be no max effort today instead we will do the following:
Begin with buddy warm up


WOD
As many rounds as possible in 12 minutes of:
10 pull ups
20 kettlebell swings 55/35
30 double unders


Cool down with shoulder and hip mobility.

Tuesday

Above is our Mike DeMeritt during his 100 miler a couple of weeks ago.


MAX EFFORT
Shoulder press 1 rep max...


WOD
5 rounds of
9 Dumbbell squat clean 45/30lbs
9 Dumbbell push jerks 45/30lbs

The standard for the squat clean: The depth of the squat must be below parallel where the crease of the hip is below the top of the knee. The top of the squat must have the hips locked out before the weight is lowered to restart the next repetition.
The Jerk: weight must be locked out overhead with the head through the hole, (part of ear exposed in front of arm during lockout) and then maybe lowered again after the hips are locked out.

Monday

The games are coming soon! Who is in for a games watching party/BBQ?


MAX EFFORT
Back Squat 1rep max



WOD
For time complete the following:
Row 1000 meters
50 wall balls
50 Box jumps, 24" box
Run 800 meters

Saturday

TEAM WOD AT 10am

TEAM WOD AT 10am

TEAM WOD AT 10am

TEAM WOD AT 10am

Friday

MAX EFFORT
Box Jump max height


WOD
10,9,8,7,6,5,4,3,2,1
SDLHP (sumo deadlift highpull) 95/65
Pull ups

Thursday

MAX EFFORT
2 hands anyhow: put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add the weights together and that gives you the sum of the lift.

*****ATTENTION***** THERE WILL BE CHANGES TO THE WOD BELOW**** Nothing crazy, do not be alarmed. Instead of running there will be rowing with a twist!
WOD
With a 44lb(mens) 26lb(womens) Kettlebell perform the following for time:
Run 400m
21 kettlebell swings
run 400m
10 right arm Kettlebell C&J
10 left arm kettlebell C&J
run 400m
10 right arm Kettlebell Snatches
10 left arm Kettlebell Snatches
run 400m

Wednesday

MAX EFFORT
Front squat 1rm



WOD
as many rounds as possible in 15 minutes of:
10 squat cleans 95/65lb
20 sit ups


Post loads and time to comments....

Tuesday

MAX EFFORT
Overhead squat 1 rep max


WOD
3 rounds for time of
800m run
21 overhead squats 65/45lb


Post loads and times to comments....

Monday

The Saturday crew doing some post WOD stretching.

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot weighted walking lunge
200m Sprint

Post time to comments.

SATURDAY

TEAM WOD AT 10am

TEAM WOD AT 10am

TEAM WOD AT 10am

TEAM WOD AT 10am

Friday

WOD
5 rounds of
row 250m
50m sled drag 90/45lb
50m sprint
rest 2 minutes

Each round is individually timed for a total timed score. This workout is to be done outside if weather permits.

Thursday

MAX EFFORT
Shoulder press 5,3,1+


WOD
5 rounds for time of:
15 push jerks 75/50lb
15 kettlebell swings 55/35lb


Post loads and times to comments....