Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Wednesday

WOD Part one: AMRAP in 7 minutes:5 Power Cleans 155/110lb 7 box jumps 30/24” Then rest 3 minutes… Part two: AMRAP in 7 minutes 5

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Tuesday

15 Minute EMEOM First minute: Pause (3 seconds) Front Squat 3 reps Second Minute: Strict Pull ups 3-7 (slow and controlled) Third Minute: Push ups

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Christmas Eve.

WOD 5 Rounds NOT for time of: 10 bodyweight back squats Pulling…either one of the following 3 Muscle ups 5 Strict pull ups 6 Chest

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Wednesday

On the 12th Day of Christmas my True Love gave to me, 12 CrossFit Carol Stream POWER man-makers (no squat necessary) with a pair of

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Tuesday

On the 11th Day of Christmas my True Love gave to me, 11 Candlesticks 10 Wall balls 9 Kettlebell swings 8 Grasshoppers 7 Weighted Box

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Monday

Do mobility or a workout you missed. On the 10th Day of Christmas my True Love gave to me, 10 Wall balls 9 Kettlebell swings

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Friday

On the 8th Day of Christmas my True Love gave to me, 8 Grasshoppers 7 Weighted Box Step ups 6 Jumping Lunges 5 BURPEES 4

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Thursday

On the 7th Day of Christmas my True Love gave to me, 7 Weighted Box Step ups 6 Jumping Lunges 5 BURPEES 4 Front Squats

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Tuesday

At Home WOD Practic SLIPS for 40 minutes: Stretch, L-sit, Inverted (handstands), Planks, Scales front and back. Then do 5 Sets of push ups 35%of

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Monday

Ont the 4th?? day of Christmas my true love gave to me…. 4 Front Squats 3 Box Jumps 2 Wall Climbs 1 Power Clean! WOD

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Friday

WOD For time: 10,9,8,7,6,5,4,3,2 and 1 rep rounds of Thrusters 95/65lb 1,2,3,4,5,6,7,8,9 and 10 rep rounds of Power Snatches 95/65lb Post times to the Zen.

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Thursday

WOD Seven 2 minute rounds of 10 Pass throughs on paralletes 20 burpees The Goal is to Maintain form and total reps during the two

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Wednesday

WOD Complete as many rounds as possible in 12 minutes of: 4 shoulder presses8 sumo deadlift high pulls12 front squats Use what weights you can,

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Tuesday

15 minute EMOM at Home First minute: Back Squats 3 reps (or 10 air Squats) with 3 second pause at bottom. Second minute: Slow Strict

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Monday

At home WOD 4 Rounds for time of: 20 Weighted Step ups on the 24/20” box 50/35lb dumbbell. (use stairs and milk jugs or whatever

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Friday!

Home WOD 5 rounds of 5 Deadlifts (135/95….50/35lb dumbbells) on every even minute!!! 20 Burpees over an object (laterally or you may face it, any

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Thursday

WOD 5 Rounds for time of: 10 Front Squats 4 Turkish Get ups (2 Per arm) For loads use what you can. If you own

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Wednesday

WOD5 Rounds of: First minute: Jumping Lunges max reps Second Minute: Plank hold pocket touch (hold a plank then reach back touch a pocket with

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Tuesday

WOD 10 rounds for time of: 30 seconds of L-sit, unbroken 10 box jumps ♀ 30-in. box ♂ 36-in. box Alternate WOD if you do

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Monday

At Home WOD WOD A 20 Minute AMRAP 10 handstand push ups 30 single-leg squats, alternating WOD B 20 minute AMRAP 10 Push ups 30

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Friday

At Home WOD Run for 35 minutes. Every 5 minutes, stop and perform 15 burpees. Post distance completed to the Zen.

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Wednesday

At Home WOD With a dumbbell, Barbell or object…. Complete as many rounds as possible in 20 minutes of: 5 power snatches7 toes-to-bars Or V-ups9

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Monday

Home WOD “It is not that we cant play because we ‘got old’ it is that we ‘got old’ because we stopped playing.” Unknown. Complete

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Friday

Open WOD 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:

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Thursday

WOD Compliments of CrossFit HQ 5 rounds each for time of: Max-calorie row in 60 secondsTurkish get-ups 50/25lb Rest between rounds Complete a total of

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Wednesday

4 Rounds for max reps of: 1 Minute of deadlifts 115/80lb 1 Minute of sit ups 1 Minute of box jumps 24/20” 1 Minute of

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Tuesday

“We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts

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Monday

Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock, keep going for the

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Friday!

WOD For time complete the following: Row 55 Calories….then 10,9,8,7,6,5,4,3,2, and 1 rep rounds of Power Snatch 95/65lb Toes to bar 20 double unders after

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Thursday

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps. A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping

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Veterans Day!

WOD AMRAP in 11 Minutes 11 Power Cleans 115/80lb 11 Weighted box step ups on 24/20” with 50/35lb dumbbell Post rounds completed to the Zen.

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Tuesday

WOD 5 Rounds EACH for time and load of: 1 Snatch (squat) 1 Snatch (squat), adding 5-10lbs 1 Snatch (squat), adding 5-10lbs Rest as needed

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Monday!

WOD AMRAP in 20 minutes: 5 Pull ups 10 Burpees 15 Wall balls 20/14lb Post rounds completed to the Zen.

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Friday

WOD AMRAP in 14 minutes: 50 Air squats 40 Kettlebell Swings 55/35lb 30 pull ups 20 Box jumps or step ups (either one) 24/20” 10

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Thursday

Weightlifting: Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush jerk 5-5-5-5-5 reps Find the desired max for each rep set. Complete all of the shoulder press

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Wednesday

WOD For time complete the following in the order it is written: 30 Power cleans 155/110lb 40 Lateral jumps 24/20” 50 One legged squats alternating

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Tuesday

EMOM 14 Minutes Even minute: Overhead Squat 5 reps…add weight each round Odd minute: Weighted, or Strict pull ups 5 reps Conditioning: 100 V-ups. Everytime

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Monday

WOD AMRAP in 20 minutes of: 3 Wall Climbs 6 Grasshoppers 9 Up Downs 12 Sit ups Post rounds to the Zen.

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Friday

WODIn a 2:00 minute window 6 Chest to bar pull ups 6 Thrusters 95/65lb Burpees over the bar increasing reps every round 6,9,12,15,18….etc Every round

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Thursday

WOD 4 rounds for time of: Run 2 Laps around the building 15 Box jumps 30/24” Then do mobility!!!! Post times to the Zen.

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Wednesday

WOD AMRAP in 7 Minutes of 7 Sumo Deadlift High pulls 95/65lb 7 Push ups Then you may do a buy out of 100 Candlestick

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Tuesday

WOD 15-12-9-6-3 rep rounds for time of: Dumbbell hang clean and jerks (squat or power) Strict Pull ups Use the heaviest dumbbells you are able

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Monday

WOD 5 Rounds for time of: 30 kettlebell Swings 55/35lb 30 Burpees 30 Sit ups Post times to the Zen.

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Friday

WOD You will have 8 minutes to complete a 1000m Row. When you finish the row, you will then ‘rest’ until the eight minute mark

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Thursday

WOD AMRAP in 10 minutes of: 7 Strict toes to bar 12 Up downs Conditioning: Work on SLIPS and mobility. Post rounds to the Zen.

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Tuesday

WOD 5 Rounds of max reps: First Minute: Back Squat (bodyweight) Second Minute: Strict Pull ups (ring rows if your hands are thrashed) Third Minute:

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Monday

WOD 10,9,8,7,6,5,4,3,2 and 1 rep rounds of the following: 55/35lb Kettlebell Right Arm Snatch 55/35lb Kettlebell Left Arm Snatch 55/35lb Kettlebell Russian Swing 55/35lb Kettlebell

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Friday

CFCS CFW ‘Open’ #2 8 Rounds for time of: 10/8 calorie row 9 Wall balls 20/14lb/ Masters 55+ 14/10lb

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Thursday

WOD 5 two minute rounds of 7 Deadlifts* Max reps Candlesticks Rest one minute between rounds. *deadlift weight is 225/155 or if this is greater

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Tuesday

Weightlifting/WOD 5 Rounds for time: Double unders 50 reps Snatch (squat) 5,4,3,2,1 (increase load at will, each round) The workout is 5 rounds with the

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Monday

AMRAP in 20 Minutes 3 Power Cleans 135/95lb 5 Pull ups 7 Push ups 9 Squats Post rounds completed to the Zen.

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Friday

CFWC/CFCS Open 20.1 12 Minute AMRAP 21 Double Unders 15 Toes to bar 9 Handstand push ups Scaled and 55+ 42 Singles 15 Knee raises

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Thursday

Weightlifting: 10 rounds for time and more importantly LOAD: 1 Power Clean followed by 3 Front Squats. Use one barbell and NO racks. Scoring will

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Wednesday

WOD 10 rounds for time of: 10 Walking Lunges 10 kettlebell Swings 55/35lb Dropping the bell is a NO rep) 10 burpees Post times to

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Tuesday

For LOAD and TIME: 30 Power Snatches. Scoring will be based first on total load and second on total time. You may add or remove

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Monday

WOD 20 minute AMRAP 5 Chest to bar pull ups 7 Grasshoppers (left and right is one rep) 10 One legged Squats alternating Post rounds

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Friday!!

WOD For time complete the following exercises in any order. Once you start an exercise you must finish it. 30 Reps of Kettlebell swings 70/55lb

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Thursday

Weightlifting: Increase the loads from two weeks ago. Snatch 5×1 Snatch Pull 3×2 Front Squat 3×2 Conditioning: Push ups 5 sets @ 35% Practice scales

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Tuesday

Weightlifting: Increase the loads from last week. Clean and Jerk 5×1 Clean pull 3×2 Back Squat 5×2 Conditioning: Bumper raises 3×10 Reverse Hypers 3×10 Handstand

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Monday

On a continuously running 25-minute clock, 5 Five minute AMRAPs of changing rep schemes of: 10 strict pull-ups, 20 push-ups, 30 squats Then, 8 strict

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Friday

WOD “Nancy” 5 rounds for time of: Run 400m 15 Overhead squats 95/65lb Post times to the Zen.

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Thursday

Weightlifting/WOD For Time, Load and Height: 10-8-6-4-2 rep rounds of Power Clean (add or take away weight at any time) Box Jump (add or reduce

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Wednesday

WOD AMRAP in 20 minutes of: 3 Wall Climbs 7 Single leg toes to bar (right and left is one rep)* 200m Run *Standard for

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Tuesday

Weightlifting: Clean and Jerk 5×1 @ 83% Then EMOM for 15 minutes: First minute: Back squat x3 (go heavier than last week) Second minute: Strict

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Monday

WOD 4 rounds for time of: 20 Inverted Burpees (roll back/forward then kick up to handstand) 50 Sit ups 20 Burpee Box Jumps 24/20” Post

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Friday

WOD 2 Rounds for time of: 20 Pull ups 50 Sit ups 70 Kettlebell Swings 55/35lb Run to Gary ave. Post times to the Zen.

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Thursday

Weightlifting: Snatch 5×3 80% Snatch pull 3×3 @100% of 1 rep Front Squat 5×3 80% Conditioning: 3×10 bumper raises 3×10 Reverse Hyper Post loads to

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Wednesday

WOD 3 Rounds for max reps of: 1 minute of Box jumps 24″/20” 1 minute of Toes to bar 1 minute of Double unders 1

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Tuesday

Weightlifting: Power Snatch 5×3 Hang (squat) Clean 5×2 For both exercises go by feel. Also pick a weight and remain with that weight throughout the

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Monday

WOD Using the weights you used last week (Tuesday), do the following: 5 three minute rounds of 2 minutes to do 3 squat cleans and

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Friday

WOD AMRAP in 10 minutes….. Never Forget. 9 Power Snatches 95/65lb 11 Box Jumps 24/20” Post rounds completed to the Zen.

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Thursday

Weightlifting: Use the same weight for all prescribed sets of a given exercise Snatch 5×2 80% of max Snatch Pull 3×3 100% of max Front

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Wednesday

WOD AMRAP in 20 minutes of: 10 Burpees 20 Walking Lunges 30 Sit ups Post rounds completed to the Zen.

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Tuesday

Use the same weight for all prescribed sets of a given exercise. Weightlifting Clean and Jerk – 5 x 2+1 (5 sets of 2 cleans

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Friday!!

We will be open for a couple hours on Labor Day Monday morning 9-11am. We will do a partner “Murph’. WOD 10 rounds for time

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Thursday

Strength conditioning: 5 rounds each for time of: Row 10 pulls under 1:30/1:49 Deadlift 5 reps @ 80% Box Jump 7 reps 30/24” Rest Conditioning:

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Tuesday

7 two minute rounds of: Power Cleans x3 reps Max reps ring dips The workout is scored on total weight in power cleans and total

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Monday

WOD WOD3 Rounds for time ofRun 400m 2 rounds of Cindy (5 pull ups, 10 push ups, 15 Squats) Post times to the Zen

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Friday

WOD10,9,8,7,6,5,4,3,2 and 1 rep rounds of: Sumo Deadlift High Pull 95/65lb Grasshoppers Push press 95/65lb Post times to the Zen.

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Thursday

Weightlifting Front Squat 1 rep max WOD 10 minutes of max double unders Post loads and total double unders to the Zen.

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Wednesday

WOD AMRAP in 15 minutes of: 7 Toes to bar 10 weighted step ups onto a 24/20” box using 50/35lb dumbbell 14 alternating dumbbell power

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Tuesday

WOD/Weightlifting: 30 Squat Clean and Jerks for time and total weight moved You may increase or decrease loads at any time. Conditioning: 3 sets of

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Monday

WOD For time: 100 Burpees You will begin the workout with a 200m run and every even minute after that you must run 200m. Conditioning:

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WOD

5 Rounds for time: 6 Chest-to-bar pull-ups 10 Box Jumps (24/20) 12 DB Power Snatches (50/35) Masters+ 35/20 – Scale appropriately)

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Shoulder Press

WOD 1 Strict Shoulder Press 1-1-1-1-1 Push Press 2-2-2-2-2 Push Jerk 3-3-3-3-3 Allow 20 minutes to complete sequence. Select weight based on feel… load will

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Friday!!!

WOD 50-35-20 rep rounds for time of the following Wall balls 20/14lb Burpees Double unders Post times to the Zen.

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Thursday

WOD For time: with a continuously running clock you will Run to Schmale rd. upon returning you will have exactly 10 minutes to find a

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