Saturday

Burpee Challenge day: 18

Bring your A-game you are going to need it!!!!

TEAM WOD AT 10AM!!!

TEAM WOD AT 10AM!!!


TEAM WOD AT 10AM!!!

TEAM WOD AT 10AM!!!

Friday

Burpee Challenge day: 17


MOBILITY, STRETCHING and FOAM ROLLING.

WOD
Rowing Intervals.....

Thursday

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in December 2007.


Burpee Challenge day: 16

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

Wednesday

Isabella, Look below this!!!

Burpee Challenge day: 15


Isabella!!??!! Look UP!

Skill Development:
The Snatch


WOD

Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps


Post loads and times to comments..........


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Tuesday

BURPEE CHALLENGE: day 14

MAX EFFORT
Two Hands anyhow: To complete this lift you must have 2 weights overhead locked out simultaneously but must arrive their separately. One weight must weight more than the other.
Example: Put a 35lb kettlebell overhead. Then while the 35lb bell is overhead pick up a 44lb bell off of the floor and put it overhead to have both weights locked out overhead simultaneously.


WOD
"Helen"
3 rounds for time of:
run 400m
21 Kettlebell swings
12 pull ups


Post loads and times to comments.........


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Monday

Gym Closed for the Day...


Burpee Challenge day: 13


Post to comments......




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Saturday

TEAM WOD @ 9AM


TEAM WOD at 9am


TEAM WOD at 9am


TEAM WOD at 9am

Friday

Burpee Challenge day: 11

There will be No CLASSES on Monday the 26th of December.

WOD
For time complete this FUN workout:
Run 1 mile
50 power Snatches 75/50lb
100 double unders
50 burpees

Merry Christmas!!!


Post loads and times to comments.....


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Thursday

The gym is closed for funeral services....




Burpee challenge day: 10

Wednesday

To those of you who have not heard, Shawn Somerville (Joanies Husband) was fatally struck by a car. The funeral is this Thursday the 22nd at 10:30. More details here
I am terribly sorry for Joanie and her children. I have received many e-mails and phone calls of people that want to help. Joanie, you are definitely loved.
One way for the community to help is to bring meals for Joanie and the kids.

Thursday during the services CrossFit Carol Stream will be closed. There will be NO morning and No evening classes on Thursday.

Burpee Challenge day: 9

MAX EFFORT
Deadlift 1 rep max

WOD
"fran"
21-15-9 rep rounds for time of
Thrusters 95lb/65lb
pull ups

Post loads and times to comments........




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Tuesday

To those of you who have not heard, Shawn Somerville (Joanies Husband) was fatally struck by a car. The funeral is this Thursday the 22nd at 10:30. More details here
I am terribly sorry for Joanie and her children. I have received many e-mails and phone calls of people that want to help. Joanie, you are definitely loved.
One way for the community to help is to bring meals for Joanie and the kids.

Thursday during the services CrossFit Carol Stream will be closed. There will be NO morning and No evening classes on Thursday.

Burpee Challenge day: 8

MAX EFFORT
Shoulder press 1 rep max


WOD
4 rounds for time of:
6 power cleans 135/95lb
9 box jumps 24/18
run 200m


Post loads and times to comments....


............

Monday

To those of you who have not heard, Shawn Somerville (Joanies Husband) was fatally struck by a car. The funeral is this Thursday the 22nd at 10:30. More details here
I am terribly sorry for Joanie and her children. I have received many e-mails and phone calls of people that want to help. Joanie, you are definitely loved.
One way for the community to help is to bring meals for Joanie and the kids.

Thursday during the services CrossFit Carol Stream will be closed. There will be no morning classes and the afternoon classes TBD.

Burpee Challenge day: 7


MAX EFFORT
Back Squat 1 rep max


WOD
As many rounds as possible in 10 minutes of
10 wall balls
10 burpees!

Friday

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box




U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


Burpee Challenge day: 5

Thursday....

WOD:
FOAM ROLL

STRETCH

MOBILITY


Post thoughts and issues to comments....


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Wednesday

Burpee challenge day:3

MAX EFFORT
Deadlift 5,5,5 (40,50,60%) THERE IS NO PLUS ROUND!!!!


WOD
5 rounds of
5 burpees
10 walking lunges with a 55/35lb kettlebell (held at chest height)
15 kettlebell swings 55/35

Tuesday

Burpee challenge day: 2


MAX EFFORT
Shoulder press 5,5,5, (40,50,60%)



WOD
"Eva(ish)"

3 rounds for time of:
run 800m
30 kettlebell swings 70/55
30 pull ups



Post loads and times to comments....

Monday

Caption needed for the above photo!

Today starts the 100 day burpee challenge!! We will kick it off with 1 burpee in the beginning of each hour today. The rules are you do 1 burpee today, 2 burpees tomorrow, 3 burpees on Wednesday...etc. Until we reach 100 burpees. You may break them up however you want throughout the day and if there are burpees in the WOD that amount will count toward that days number.

MAX EFFORT
Back Squat 5,5,5 (40,50,60%)


WOD
With a 45lb bar, 30 for ladies,
run 400m
Overhead squat 40 reps
run 400m
Back squat 60 reps
run 400m
Front squat 80 reps
for time

Saturday

TEAM WOD AT 10AM!!

TEAM WOD AT 10AM!!


TEAM WOD AT 10AM!!

TEAM WOD AT 10AM!!


TEAM WOD AT 10AM!!

TEAM WOD AT 10AM!!

Friday

****ATTENTION!!! THERE WILL BE NO 6pm CLASS TONIGHT!!!!

SKILL DEVELOPMENT
Gymnastics.....

Barb Simon who works the front desk in the morning, lost her 37 year old son last week from a heart attack. He left behind 2 pre-teen children and a wife. He was a police officer in Minnesota. We are taking up donations to support his children so they may have a somewhat normal Christmas. Please see me or the front desk for more details.


WOD
5 rounds of
10 standing side step lunges*
10 supermans
10 hollow rocks
10 burpees!!


* will demonstrate in class.


Post thoughts and fears to comments.....

Thursday

For the women that believe in the myth that they will become bulky because of lifting weights....

Barb Simon who works the front desk in the morning, lost her 37 year old son last week from a heart attack. He left behind 2 pre-teen children and a wife. He was a police officer in Minnesota. We are taking up donations to support his children so they may have a somewhat normal Christmas. Please see me or the front desk for more details.


MAX EFFORT
Squat clean 5,3,1+


WOD
"Elizabeth"
21-15-9 rep rounds of:
squat cleans 135/95
ring dips

December 7, Wednesday

This day 70 years ago, Pearl Harbor was attacked by the Japanese. We are now allies with the Japanese. Never forget how fortunate we are to live in the most resilient and the greatest country to ever exist.


MAX EFFORT
Deadlift 5,3,1+


WOD
3 rounds for time of:
15 Thrusters 95/65
15 kettlebell swings 55/35
15 Ab-mat sit ups (rolled towel under small of back)

Tuesday

(picture compliments of CrossFit HQ)
We complain about the weather here in Illinois, imagine doing your WOD the deck of a ship in the Arctic!


MAX EFFORT
Shoulder press 5,3,1+


WOD
21-15-9 rep rounds for time of
Hang Power clean 115/85lb
push jerk 115/85lb
box jump 24/18


Post loads and times to comments..... oh and complaints too.

Monday

9am crew working hard.

When joy is shared with more than one it is doubled. When suffering is shared with more than one it is halved. So bring someone to CrossFit and share your experience with them.


MAX EFFORT
Back Squat 5,3,1+




WOD
4 rounds for time of
20 starbursts*
run 600m

*starburst- in the bottom of the 'Air-squat' place palms flat on floor, then explode upward into a high vertical jump fully extending hips and opening chest with arms wide and high.

Saturday

********************

I apologize for the change of plans but there will be NO scheduled classes today.

Here are a couple of WOD's you may do on your own:

4 rounds for time of
run 400m
row 500m

or

Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

Post rounds completed to comments.


Thank you and good luck

Friday

"Filthy Fifty"

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.


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