Monday

I want to thank Lenny and Mathy for hosting our first CrossFit games viewing party!
I hope everyone had a good time... Now lets continue to celebrate the games and do some games style WODs.


WOD
For time complete the following:
25 towel pull ups
135/95lb clean and jerk 5 reps
20 towel pull ups
145/105lb clean and jerk 4 reps
15 towel pull ups
155/115lb clean and jerk 3 reps
10 towel pull ups
165/125lb clean and jerk 2 reps
5 towel pull ups
175/135lb clean and jerk 1 rep

Rules will be posted on whiteboard....


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

........

Saturday

ARE YOU ADDICTED TO CROSSFIT????



If you are, come watch the games with us!!!


If you still do not understand CrossFit... Watch this:

Friday

This Saturday at 2pm, Mathy and Lenny have offered to host a CrossFit Games party Saturday July 30th. We will be watching the games and having a good time. PLEASE let me know who is attending. Bring a dish to pass and BYOB (bring your own beverage).
Their address is posted on the Whiteboard at the gym.

We have another birthday amongst us.
Jon is going to be 36 so.... here is the WOD.

You may do the exercises in any order, but once an exercise is started it must be completed before moving onto the next one.

36 reps of dumbbell squat clean 40/25
36 pull ups
360m run
36 burpees
36 box jumps 24/18
750m row
36 wall balls
36 double unders
Oh and Jon because it is your birthday you may omit one exercise from this WOD.


Post times and thoughts to comments.....

Thursday

Mathy and Lenny have offered to host a CrossFit Games party Saturday July 30th. We will be watching the games and having a good time. PLEASE let me know who is attending. Bring a dish to pass and BYOB (bring your own beverage).


The WOD will be posted at the gym. Normal hours today....

Wednesday

WOD

Three rounds for time of:
Run 800 meters
Rest 2 minutes


Then we will do MOBILITY and stretching.



Post time to comments.

Tuesday

Mike W. sets a new PR with a 100lb Turkish get up. He also has a video of him performing/completing the TGU with a 110lb female!


Max Effort
Shoulder press 5,5,5+



WOD
For time:
21-15-9
Thruster 95/65
Hang power clean 95/65
Sumo Deadlift High pull 95/65

Monday

MAX EFFORT
Back Squat 5,5,5+


WOD
For time Complete the following

21 kettlebell swings 70/55
21 Box jumps 24/18
Run 400m
15 kettlebell swings 70/55
15 Box jumps 24/18
Run 400m
9 kettlebell swings 70/55
9 Box jumps 24/18
Run 400m


Post loads and times to comments.....

.....

Saturday

REST DAY


REST DAY

Friday

Mathy sets a PR in the deadlift at 185lbs!

Mathy and Lenny have offered to host a CrossFit Games party Saturday July 30th. We will be watching the games and having a good time. Please bring a dish to pass and a positive attitude. Oh and BYOB. More details to come...



MAX EFFORT
Snatch 1 rep max



WOD
3 rounds for time of:
21 power snatches 75/50
30 wall balls 20/16


Post loads and times to comments....

Thursday

Mathy and Lenny have offered to host a CrossFit Games party Saturday July 30th. We will be watching the games and having a good time. Please bring a dish to pass and a positive attitude. Oh and BYOB. More details to come...

MAX EFFORT
Deadlift 1 rep max




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

*weight will be held against chest with elbows underneath weight*

Wednesday

MAX EFFORT
Shoulder press 1 rep max.


WOD
For time:
21 power cleans 135/95lb
50 push ups
15 power cleans 135/95lb
35 push ups
9 power cleans 135/95lb
20 push ups

Post loads and times to comments....

Tuesday

Please watch video again and again.


Skill Development
Running Mechanics



WOD
2 rounds of
20 squats
run 400m
40 squats
run 800m


Post thoughts and times to comments

Monday

MAX EFFORT

Back Squat 1 rep max



WOD
Three rounds for time of:
95/65 pound Overhead squat, 15 reps
50 Double-unders

SATURDAY

THERE WILL BE NO WOD TODAY


REST day.........


If you feel the need to come in today, the door is locked. If you are a CrossFit Carol Stream Member you may sign the key out, but return the key immediately after you open the door please.

Friday

WOD
"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Thursday

MAX EFFORT
Front Squat 1 rep max


"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Wednesday

This was taken in the middle of a WOD Steve J. was doing. Any idea what he is thinking? post to comments...


MAX EFFORT
Turkish Get up



WOD
For time:
row 1000m
50 Turkish get ups


Post loads and Steve's thoughts to comments.........




........

Tuesday

A Chipper....

21 reps deadlift 225/185lb
run 400m
21 knees to elbows
run 400m
21 box jumps 24/18
run 400m
21 towel pull ups
run 400m
21 kettlebell swings 70/55lb
run 400m
21 sit ups
run 400m
21 weighted overhead walking lunge 35/26
run 400m

Monday

MAX EFFORT/SKILL DEVELOPMENT
Snatch, Squat and Power

WOD
Snatch one rep every minute on the minute for 15 minutes.

Post lowest load and highest load to comments.

SATURDAY

Israel The team WOD is at 9:45am

Everyone else the TEAM WOD IS AT 10AM


Israel The team WOD is at 9:45am

Everyone else the TEAM WOD IS AT 10AM

Friday

The above photo compliments of HQ. I like it because it shows the variety of CrossFit and its athletes. What an awesome community we belong to. Read the story behind the photo here.


MAX EFFORT
Deadlift 5,3,1+




WOD
3 rounds of
broad jump 50m, 35m
lunges
sit ups
150m sprint...

The reps for the sit ups and lunges will be determined to how many jumps' it takes the athlete to complete the broad jump portion of the round.
Whatever the rep (jump) count is for the broad jump the athlete will multiply that by 10 and divide that number evenly amongst the lunges and sit ups.
EXAMPLE:
50 m broad jump takes 12 jumps to complete then the athlete will have to complete (120 reps) 60 reps of lunges and 60 reps of sit ups.

Thursday

MAX EFFORT
Shoulder press 5,3,1+


Jesse's Birthday is on Friday. Because he will not be able to make it in that day, we will be doing the following workout, which are all of his favorite exercises, to celebrate his day of birth!


WOD
For time complete the following:
2 rounds of
30 thrusters 75/50lbs
30 double unders
run 800m
2 rounds of
30 wall balls 20/16lb
30 Sumo deadlift high pulls 75/50lb

Happy Birthday Jesse!

Wednesday

Know when, to say when...


MAX EFFORT
Back Squat 5,3,1+


WOD
7 rounds for time of:
7 Kettlebell swings 2pood/1.5 pood
7 box jumps 24/18


Post loads and times to comments....

Tuesday

I hope everyone had a good 4th of July and celebrated with pride the 235th year of the birth of the greatest nation in history!

THERE ARE NO REGULAR SCHEDULE CLASSES TODAY. IT WILL BE AN OPEN GYM FOR ALL CROSSFIT CAROL STREAM MEMBERS.

WOD
3 rounds for time of:
run 400m then complete
3 rounds of 'Cindy'
5 pull ups
10 push ups
15 squats

so to explain better: you will run 400m then do 5 pull ups, 10 push ups, 15 squats, 5 pull ups, 10 push ups, 15 squats, 5 pulls ups, 10 push ups, 15 squats... that would complete 1 round of the WOD.