Monday

The above video has nothing to do with today's WOD other than it is awesome.





WOD
Five rounds for time of:
205/140 pound Power clean, 3 reps
10 Burpee pull-ups

Post time to comments.

Saturday

Rest day....
Have a happy Easter!

ALSO DO NOT FORGET TO SUBMIT YOUR 13.4 SCORES BEFORE SUNDAY BY 5pm!!!

Good Friday

The class schedule for Good Friday is as follows
9, 10 and 11am. The 4-6pm classes will be closed.

WOD
For time complete the following:
21 Power snatches 95/65lb
21 box jumps
Run 400
15 power snatches
15 box jumps
Run 400m
9 power snatches
9 box jumps
run 400m

Post loads and times to comments..... 

Thursday

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Wednesday

Mobility day...


Mobility day....

Note: On Good Friday there will be no afternoon classes.

Tuesday

WOD
2 rounds with 2 minute rest between rounds of: 
21 Box jumps 24/18
21 Chest to bar pull ups
21 Triple unders
21 knees to elbows
21 wall balls 2 fer 1s (squat again while ball is in air)
21 ring rows
Rest

Monday

WOD
For time complete the following: 
Row 1000m
50 Deadlifts 185/125lb
50 burpees


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

Saturday

REST DAY


REST DAY


REST DAY

Friday

This Friday Night the 22nd of March (TONIGHT) Jessicas band "Trash Can Symphony' will be playing at Shark City on Bloomingdale and Army Trail Rd. They start playing at 10pm Friday night


MAX EFFORT
3,3,2,2,1,1


WOD
21-18-15-12 rep rounds for time of 
Dumbbell POWER snatch 55/35lb
Grasshoppers
Pull ups

Post thoughts and loads to comments.....

Thursday

Watch this video!!

3,2,1 GO!

Workout 13.3

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups



Post to comments....

Wednesday

MOBILITY


MOBILITY and open WOD 13.3 prep.....



MOBILITY

Tuesday

This Friday Night the 22nd of March Jessicas band "Trash Can Symphony' will be playing at Shark City on Bloomingdale and Army Trail Rd. They start playing at 10pm Friday night. Who is up for an outing??


MAX EFFORT
Deadlift 5,5,5+



WOD
Complete as many rounds as possible in 12 minutes of:
75/50 pound Shoulder press, 4 reps
75/50 pound Sumo deadlift high-pull, 8 reps
75/50 pound Front squat, 12 reps
Post rounds completed to comments.

Monday

DETERMINATION!

I have to say I am really proud of everyone's efforts in the CrossFit open so far. I have been judging videos for HQ and I have to say there is a lot of poor form and low standards for athletes out there. I am happy to see you have all kept your form intact and standards high. It should be good to say to yourself that you know that ALL of your reps count the first time. Nice job to all of you I am proud to be a part of CrossFit Carol Stream.
Thank you
Jason.



MAX EFFORT
Back Squat 5,5,5+



WOD
First do 10 burpees
then:
35 Clean and jerks for time 115/80lb
But every minute on the minute while doing C&J's* you must do 10 more burpees.

*NOTE: If you have finished 10 burpees and do not do another clean and jerk before the next minute passes you will not have to do burpees that minute.
Example: I mange to complete 9 of the 35 C&J's the first minute, on the minute mark, I do 10 burpees and finish the 10 burpees at 1:40 I could wait until the minute mark passes to continue doing C&J's without having to do any burpees in the second minute. So at the the three (3) minute mark is the next time I will have to do burpees IF I am not finished with the 35 C&J's yet. Follow formula until all 35 clean and jerks are completed.  

Saturday

10am WOD


10am WOD

10am WOD

Friday

WOD
For time Complete the following:
Run 400m
30 Dumbbell bench press 40/25lb
30 sit ups
Run 600m
20 Dumbbell bench press 40/25lb
20 sit ups
Run 800m
10 Dumbbell bench press 40/25lb
10 sit ups


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

Thursday

OPEN WORKOUT 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box

Wednesday

We will be following the mainsite the rest of the week


WOD
3 rounds for time of:
1 arm Overhead Walk 70lb
1 arm Farmers Walk 55/35lb
100ft Weighted Walking lunge 55/35  

Tuesday

MAX EFFORT
Overhead Squat 3,3,3+


WOD
7 Minutes of Burpees!!!!
as many as you possibly can.

Monday

The games WOD's will bring the best out of all of us!!!!



SKILL DEVELOPMENT:
Pull Up


WOD
As many rounds as possible in 12 minutes of:
5 Chest to bar pull ups
10 grasshoppers
15 Kettlebell swings 55/35lb

A.A.R. Games WOD 13.1

OPEN WOD 13.1

IF YOU HAVE NOT POSTED YOUR SCORES YET DO NOT FORGET TO DO SO!!!!!!!

Friday

Please READ:
Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.
For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.

Workout 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs 

Thursday

We will be hosting the "open" every week for the next 6 weeks. Please sign up and participate. It is a great way to take your competitiveness to the next level. It is the 'icing' on the cake.
The first workout for the open will be posted on Wednesday March 6. We will tentatively be doing it Thursday March 7.


MOBILITY

MOBILITY!!!!!

We will also go over the open WOD that we will be doing on Friday.

Wednesday

I would like to apologize for any inconvenience for closing last night. I did not really have a choice due to weather. You will have an opportunity to make up your MAX EFFORT from Tuesday and the WOD if so desired.  

We will be hosting the "open" every week for the next 6 weeks. Please sign up and participate. It is a great way to take your competitiveness to the next level. It is the 'icing' on the cake.
The first workout for the open will be posted on Wednesday March 6. We will tentatively be doing it Thursday March 7.



MAX EFFORT
Deadlift 1 rep max



WOD
Row 500m for time
Then complete 15 Turkish Get ups to accumulate as much weight as possible. You will have a 10 minute time limit from the moment you finish your row.
It will be scored as so:
Row time:
TGU total weight lifted in 10 minute 15 rep limit. 


Post times and loads to comments....

Tuesday

We will be hosting the "open" every week for the next 6 weeks. Please sign up and participate. It is a great way to take your competitiveness to the next level. It is the 'icing' on the cake.
The first workout for the open will be posted on Wednesday March 6. We will tentatively be doing it Thursday March 7.

MAX EFFORT
Shoulder press 1 rep max



WOD
5 rounds for time of:
 3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
Post time to comments.

NOTE: This is a shortened version of a HERO WOD. Because the Open week happens to fall on our 1 rep max week, we will be doing shorter versions or slightly modified workouts of all the main site WODs this week.

Monday

We will be hosting the "open" every week for the next 6 weeks. Please sign up and participate. It is a great way to take your competitiveness to the next level. It is the 'icing' on the cake.
The first workout for the open will be posted on Wednesday March 6. We will tentatively be doing it Thursday March 7.

MAX EFFORT
Back Squat 1 rep max



WOD
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.



.....