Tuesday

MAX EFFORT
1 Rep Max Back Squat


WOD
For time
with a continuously running clock you have 7 minutes to do the following:

Row 500m
Then with remaining time complete as many rounds as possible of
"cindy"
Which is
5 pull ups
10 push ups
15 squats

Post loads and times to comments.....

Monday

Chris lands a 48" box jump. He almost lost it and had to 'pistol' to catch his balance.


MAX EFFORT
Shoulder Press 1rep max


WOD
3 Rounds for time
run 400m
9 Right arm kettlebell snatches 55/35
12 box jumps 24/18
9 Left arm Kettlebell snatches 55/35


Post loads and times to comments.....

SATURDAY

9AM TEAM WOD


9AM TEAM WOD


9AM TEAM WOD

Friday

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details.




Max Effort/Skill development
Pick a GOAT or a GOAL you want to work on.

Next week we will be hitting all the 1 rep max lifts to start our next strength cycle.


WOD:

as many rounds as possible in 20 minutes of
10 reps of thruster 65/45lb
10 pull ups


Post rounds and fractions of rounds to comments....

Thursday

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details.






Mike clears a 45" box jump.....

WOD

"Linda(modified)"


10,9,8,7,6,5,4,3,2,1- deadlift 1.5x your body weight
20,19,18,17,16,15,14,13,12,11-Push ups
10,9,8,7,6,5,4,3,2,1- Dumbbell squat cleans 50% of your body weight

Post loads and times to comments....

Wednesday

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details.










MAX EFFORT/SKILL DEVELOPMENT
Pick your goat...
Foam roll, mobility exercises, stretch.

WOD
for time:
1000m row
run 800m
75 burpees

Post times to comments....

Tuesday

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details.






MAX EFFORT
Box jump...


WOD
10,9,8,7,6,5,4,3,2,1
Kettlbell swings 70lb/55lb
Knees to elbows

Post times and heights jumped to comments.....

Monday

Max effort/Skill Development

Weighted Pull ups: 5,3,1+

If you cannot do a pull up then work skill development.

WOD

10,9,8,7,6.....1 40lb dumbbell thruster
1,2,3,4,....10 burpee

Post loads and times to comments.....

Saturday

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details.




There will be a 9am CLASS today.

We will work on Olympic lifts, make up any max efforts, and possibly do a 'little' WOD.

Friday

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details.





MAX EFFORT

Deadlift 5,3,1+


WOD
3 rounds for time of
10 deadlifts 270/180lbs
50 double unders

Post loads and times to comments.....

Thursday

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details.







Max Effort

Squat Clean 5,3,1


WOD

3 rounds for time
400m run
9 hang squat cleans 135/95lb
18 push ups

Wednesday

MAX EFFORT
Broad Jump.....


WOD
For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Tuesday

MAX EFFORT
Shoulder Press 5,3,1+


WOD
For time:
21-15-9
Sumo Deadlift High Pull 95lb
Push Jerk 95lb

Monday

MAX EFFORT
Back Squat 5,3,1+



WOD
3 rounds for reps of:
1 min Wall ball shots, 20 pound
1 min burpees
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps to comments and time for each round.

Friday

MAX EFFORT/SKILL DEVELOPMENT:
Double unders
As many Double unders in 10 minutes as possible



As many rounds as possible in 20 minutes of the following: This WOD starts with a round of cindy (5 pull ups 10 push ups 15 squats) and you will add around of 'Cindy' every round.
example:
The first round is 5 pull ups 10 push ups 15 squats. The second round is double that 10 pull ups 20 push ups 30 squats, the third round 15 pull ups 30 push ups 45 squats....etc.

Thursday

MAX EFFORT
Deadlift 3x5


WOD
For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Post loads and times to comments.....

Wednesday

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.



MAX EFFORT
Shoulder press 3x3
Split Jerk 3x3



WOD
"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Tuesday

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.


MAX EFFORT/SKILL DEVELOPMENT
Power Snatch 1rm


WOD

"Randy"

75 pound Power snatch, 75 reps for time.




Post time to comments.

Monday

FINALLY WE WILL BE OPEN TODAY WITH NORMAL HOURS!!!!


MAX EFFORT
Back Squat 3,3,3+



WOD
4 rounds for time
run 400m
9 box jumps 24/18"
9 kettlebell swings 2 pood/1.5 pood
9 burpees


post loads and times to comments.....

Saturday

Again, we are closed due to the structural damage from the storm.
The way it looks we will be open Monday....details to come soon.
I apologize for the inconvenience.

Friday

Bad news.... We are not going to be open Friday either. If something changes I will blast all of you. I am still planning on having Saturday class(es)if there is demand to have more than one. Also it may be a nasty WOD to make up for the last three days we have lost.... I hope you liked the video.

Thursday PM, possibly Friday

Due to structural damage from the storm we are closed till further notice. I will keep you all informed as soon as I have more details. THE ROOF DID NOT COLLAPSE AND EVERYONE IS FINE THERE HAVE BEEN NO INJURIES. (the video was just to go with the situation)

Thank you for your patience.

Thursday

MAX EFFORT
Deadlift 3x5


WOD
For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

WEDNESDAY CLOSED!!!!!

Because we cannot meet at CrossFit Carol Stream Today...here is a workout you could do at home ENJOY!!!!