Monday

The Next Challenge will be
AMRAP in 6 minutes of:
"Cindy"
5 pull ups
10 push ups
15 squats


Max Effort
Back Squat 5,3,1


WOD For time complete the following
50 reps of CrossFit Carol Stream ManMaker...


The CFCS ManMaker is: with 2 dumbbells at your side you will place both dumbbells down in front of you and kick both feet back into the push up position. Followed with a push then pull both feet forward at the same time to the deadlift position and then pull yourself into a squat clean with the dumbbells, while in the squat end with a thruster with the head through the hole and dumbbells overhead. That is one completed repetition.

SATURDAY

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

Skill Development:
Power snatch
Squat Snatch
Snatch Balance


WOD
For time:
21-15-9
Squat snatch 95/65lb
chest to bar pull ups

Thursday

Max Effort:
Choices:
10 minutes of double unders As many reps as possible
-or-
500m row

WOD
5 rounds for time of
5 burpees
10 weighted walking lunges 55/35
15 kettlebell swings 55/35

Post reps and times to comments.....


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

Wednesday

Frank, we are out of water, please bring in a 'bottle'

Max Effort:
Shoulder press 3x3


WOD
10 rounds for time of:
3 Clean & Jerk 135/95lb
6 Toes to the bar.


Post loads and time to comments

Tuesday

This is the final week for the Thruster challenge. You have from Monday till Friday at 6pm to complete. You may come in anytime this week as long as I am present. Good Luck!



21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Monday

David in the hole for the dumbbell snatch. first time but looks like a natural.

This is the final week for the Thruster challenge. You have from Monday till Friday at 6pm to complete. You may come in anytime this week as long as I am present. Good Luck!

Max Effort
Back Squats 3x3


WOD:
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Post loads and times to comments.....

SATURDAY

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

Friday

MAX EFFORT
Deadlift 3x5


WOD
4 rounds for time of:
400m run
12 deadlift at 65% of your base#
12 Knees to elbows

Post loads and times to comments....


.......

Thursday

MAX EFFORT-
As many push ups as possible with NO rest.


Overhead Squat 3x5


WOD
3 rounds for time of
21 Squat cleans 95/65lb
21 push ups

Post reps completed, loads and times to comments.

.....

Wednesday

Do not forget about the 'thruster' challenge.The finals are two weeks away. Are you training for it?

Max Effort/Skill Development
pick a skill or work on a lift that you have missed recently


WOD
3 rounds of
Run 800m
50 sit ups
50 double unders

Tuesday

MAX EFFORT
Shoulder press 3x5


WOD: using a 40/25lb dumbbell
complete the following for time:
21 Dumbbell snatch right arm
21 L-pull ups
21 Dumbbell snatch left arm
21 L-pull ups
15 Dumbbell snatch right arm
15 L-pull ups
15 Dumbbell snatch left arm
15 L-pull ups
9 Dumbbell snatch right arm
9 L-pull ups
9 Dumbbell snatch left arm
9 L-pull ups


Post loads and times to comments.....

Monday

Check out our Facebook page: facebook.com/crossfitcarolstream

Max Effort:
Back Squat 3x5


WOD
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

SATURDAY

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

Friday

WARM UP
1 round of
'cindy'
5 pull ups
10 push ups
15 squats

Max Effort
Deadlift 1 rep max.....


WOD
As many rounds as possible in 12 minutes of:
9 wall balls
9 box jumps 20/18
9 sumo deadlift high pull 75/55lbs

Thursday

Dan swings the 2 pood in front of 'Old Glory'


Max Effort
Overhead Squat 1rm


WOD
Walking lunge 50 feet
21 Pull ups
21 sit ups
Walking lunge 50 feet
18 Pull up
18 Sit up
Walking lunge 50 feet
15 Pull up
15 Sit up
Walking lunge 50 feet
12 Pull up
12 Sit up
Walking lunge 50 feet
9 Pull up
9 Sit up
Walking lunge 50 feet
6 Pull up
6 Sit up

Post loads and times to comments.

Wednesday

Leslie, mid clean during long cycle at Kettlebell competition over the summer. There is another competition coming this November. Let me know if you are interested.

Skill Development:
Kettlebells and all things kettlebells.

WOD
5 rounds for time
9 2pood kettlebell swings
9 Knees to elbows

Tuesday

MAX EFFORT
Shoulder press 1 rm



For time:
Run 400 meters
45 pound barbell Thruster, 50 reps
Run 400 meters
50 Burpees
Run 400 meters
45 pound barbell Hang squat clean, 50 reps
Run 400 meters

Post time to comments.

Monday

Max Effort
Back Squat 1rm


WOD
3 minutes of work,
1 minute of rest between exercises

row for calories
squat
pull up
push up
sit up

Keep track of repetitions and post in comments

Friday

Mike deadlifts 385lbs 3 times for his warm up.

Reminder: There is NO class Friday evening or Saturday morning.

WOD
for time do
first: 21 deadlifts (body weight)
second: 21 wall balls 20/16
then complete the 'it pays to be a winner' 500m row*
three rounds total for time.


*If you have to wait for a rower you will do burpees until it is your turn to row. For every burpee you do equals 10m less on the rower. example you complete 20 burpees that is 200m less you have to row and will only have to row 300m.

Thursday

Reminder: There is NO class Friday evening or Saturday morning.

0-10 warm up/foam roll


10-30
MAX EFFORT
Thrusters.......


30-40 warm up/set up WOD

40-60
WOD
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Post times and reps of thrusters to comments.....

Wednesday

Jesse sets a PR in the Clean and Jerk of 215lbs!


0-30 Stretch, mobility drills, work on a skill.

30-40 warm up/set up WOD

40-60
WOD
'Nancy'
5 rounds for time
run 400m
15 Overhead Squats 95/65lbs


post times to comments.

Tuesday

There will be NO 4,5 and 6 o'clock classes on Friday, nor will there be a 9am class on Saturday. Classes will resume on Monday 9am.

Do not forget about the thruster challenge. You have until Friday morning to qualify for the final event on the 29th of October.


0-10 Warm up/ Burgener warm up.

10-40 Max Effort
Clean and Jerk 1rm


40-60 WOD
"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Monday

Guys Vs. Girls in the team WOD. Guys 0, Girls 1.

0-10 Stretch/warm up

10-30 MAX EFFORT
Back Squat 3x5


30-35 warm up/set up WOD

WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

THE CHALLENGE:(You have until the morning of October 8th to qualify for the overall challenge)
Thrusters 95/65lb, as many as possible. The only authorized rest position is in the front rack position or overhead. The lift will be terminated when the barbell goes below the rack position. The lifter will have 2 attempts to complete this at one time. Good luck! Oh did I mention there will be prizes for the 'winners' of the events? Details coming....

SATURDAY

THERE WILL BE A TEAM WOD AT 9AM TODAY

THERE WILL BE A TEAM WOD AT 9AM TODAY

THERE WILL BE A TEAM WOD AT 9AM TODAY

THERE WILL BE A TEAM WOD AT 9AM TODAY