Saturday

REST DAY

REST DAY


REST DAY

REST DAY

Friday

MAX EFFORT
Snatch 3,3,3 (there is NO plus)


WOD
"Randy"
for time:
75 reps of power snatches 75/50lb


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

Thursday

WOD
50 burpees for time..... 

Then we will spend the rest of the hour fixing ourselves. 

MOBILITY


MOBILITY.....

Wednesday

We will be doing a a light WOD on Thursday to be followed by MOBILITY. Be there!!

WOD
10,9,8,7,6,5,4,3,2,1 rep rounds of the following
Deadlift 95/65lb
Hang power clean 95/65lb
Front squat 95/65lb
Push jerk 95/65lb

Post loads and times to comments.....

Tuesday

Grass Fed Beef orders??????


WOD
As Many Rounds As Possible in 20 minutes of:
3 Wall climbs
6 Grasshoppers (feet on bumper)
9 Box Jumps 30/24"

Post rounds a fractions of rounds completed to comments..... 

Monday

MAX EFFORT
Overhead Squat 1 rep max.


WOD
3 rounds for time of:
 run 400m
16 one legged squats (8 per leg)
16 Kettlebell Clean and Jerk 55/35 (8 per arm)
And finish final round with 400m run! 

Post loads and thoughts tom comments...

....

FRIDAY

Today is Madi Rohl's last WOD until she returns from school over the holidays. It is also Ryan's birthday as he turns the young age of 37. So lets celebrate the way we know how:



For time complete the following
Run 400m
37 Kettlebell swings 55/35
37 overhead squats 45/30lb
run 400m
2015lb of dumbbell snatches
run 400m
37 overhead walking lunges 45/25lb
farmers walk 55/35lb
run 400m
and of course 37 burpees........

Thursday

We have a great week so far, a lot of new records and personal bests. Keep up the motivation and spend time warming up and performing mobility drills.

Do not forget to place your order for Grass fed beef Q-7 beef. We have a coupon code to recieve a discount. Contact me for more details..... You must be affiliated with CrossFit Carol Stream and have the meat delivered to CrossFit Carol Stream.

MAX EFFORT
Power clean 1 rep max



WOD
5 rounds for time of: 
9 power cleans 135/95lb
9 knees to elbows
9 push ups

post loads and times to comments.....

Wednesday

MAX EFFORT
Deadlift 1 rep max


WOD

For time:
135/95 pound Thruster, 15 reps
Run 200 meters
95/65 pound Thruster, 20 reps
Run 400 meters
65/45 pound Thruster, 30 reps
Run 800 meters

You will have one bar and have to load your own weights, if you can steal a bar go for it but when the owner returns you must move back to your bar. 

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

......

Tuesday

MAX EFFORT
Shoulder press 1 rep max



WOD
"Helen"
3 rounds for time of:
Run 400m
21 Kettlebell swings 55/35
12 pull ups


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

Monday

 This dog has the reaction to this 'low fat food' that we should have as well. The owner is trying to feed him a low fat lamb jerky, in other words not food, and the dog just is not having anything to do with it.

MAX EFFORT
Back Squat 1 rep max


WOD
As Many Rounds/reps as possible in 7 minutes of
"Cindy"
5 pull ups
10 push ups
15 squats


Post loads, rounds and reps completed to comments......

Friday

MAX EFFORT
Deadlift 5,5,5, (40,50,60% There is no plus)


WOD
3 rounds for time.... 
Run 800m
21 Sumo Deadlift High Pulls 75/50lb
21 Kettlebell swings 55/35


post loads and times to comments.....

Thursday

 Who is ready to order some grass fed beef? We could put an order in this week, and receive it in the next week or so. Please place orders by clicking on the logo on the left 'side' panel.... its the big '7'



MAX EFFORT
Front Squat 3,3,3+


WOD
For time complete the following:
30 thrusters 75/50
30 pull ups
20 thrusters 75/50
20 pull ups
10 thrusters 75/50
10 pull ups


Post loads and times to comments.... 

Wednesday

The start position for the snatch is as seen,Elbows turned out, Hips above knee, chest above hips, shoulders slightly in front of bar, head looking forward or neutral with spine.  


Skill Devlopment
MAX EFFORT
WOD:

For 30 minutes you will start with a light barbell and complete 3 squat snatches. You may add weight or repeat the weight you are at. You must complete 3 snatches at the same weight before you are allowed to add weight. You may decrease the load at anytime. You are to spend the 30 minutes working on form/technique and searching for a 1 rep max.

If you cannot complete a snatch (with a squat) you will work on power snatches or overhead squats.

Tuesday

 PULL YOUR FEET!! DO NOT HEEL STRIKE!! Heel Striking leads to injury.

The 200m runs we will be doing during the WOD are good practice for the 'mid-foot' strike. I always hear the excuse 'when I am tired it is hard to do the proper form' Well maybe the improper form is what is making you tired and less efficient. Never sacrifice form!


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


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





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



...

Monday

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


WOD
with a continuosly running clock do
10 sprints, 70m from point A to B. Each sprint begins on the minute, you must return to the start point "A" to begin the next sprint. It will take 10 minutes total.

Then you will return inside to complete BURPEES!!

WOD
AMRAP of burpees in 7 minutes.

Post total amount of burpees completed to comments.....

.....

SATURDAY

TEAM WOD 10am


TEAM WOD 10am


TEAM WOD 10am


TEAM WOD 10am

Friday

Skill Work-
Snatch



WOD
"Isabel"
For time:
Snatch 135/95 pounds, 30 reps


post time and load to comments.

Thursday

MAX EFFORT
Split Jerk 3,3,3, (no plus, work on form)


WOD
21-15-9 of
run 400m
pull ups
burpees

Post loads and times to comments....

Wednesday

MAX EFFORT
2 minutes of Push Ups
Chest must hit floor for every rep to count. Legs or thighs cannot touch floor, arms must be locked out at top of push up. You may rest but as soon as legs touch floor or hands break contact with floor the effort will end.


WOD
7 rounds of:
7 Kettlebell swings 70/55
7 box jumps 30/24"


post loads and times to comments.....


.....

Tuesday

Skill Development:
Squat clean and variations


WOD
5 rounds for time of
3 Hang Squat Clean 155/105lb
6 burpees
9 pull ups

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

Monday

SKILL DEVELOPMENT
Snatch...


WOD
"Nancy"
5 rounds for time of
run 400m
15 overhead squats 95/65lb


post loads and times to comments....

Saturday

REST DAY


REST DAY


REST DAY

Friday

MAX EFFORT
Deadlift 5,3,1+
Box jump 3,3,3 (85% of max height)

The WOD will start at half past the hour.

WOD
100 squats
90 sit ups
800m Run
70 feet of lunges
60 burpees
50 wall balls
400m run
30 grasshoppers
20 pull ups
10 Handstand push ups

Thursday

SKILL DEVELOPMENT/MAX EFFORT
Power Snatch


WOD
AMRAP for 15 minutes of:
30 double unders
15 power snatches 75/50lb


post total reps competed to comments.....


.....