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!
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 Double unders
Post time to comments.
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.
*****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?
Front Squat 5,5,5+
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
Aaron and Justine show off their Handstand skills while on vacation in Maryland
Power snatch 5,5,5+
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.
75 reps power snatch 75/50lbs
Above is our Mike DeMeritt during his 100 miler a couple of weeks ago.
Shoulder press 1 rep max...
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.
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!
With a 44lb(mens) 26lb(womens) Kettlebell perform the following for time:
21 kettlebell swings
10 right arm Kettlebell C&J
10 left arm kettlebell C&J
10 right arm Kettlebell Snatches
10 left arm Kettlebell Snatches