Tuesday

Week 3 of double under challenge. Complete 30 doubles or if/when you have them mastered go for triples! 

MAX EFFORT
Clean and Jerk 1 rep max


WOD
"Grace"
30 Clean and jerks for time:
use a barbell 135lb for males, and 95lb for females.


Post loads and times to comments.....

Monday

*****ATTENTION****** THERE WILL NOT BE ANY SCHEDULED AFTERNOON CLASSES TODAY*****
*****PLEASE CALL ME WITH ANY QUESTIONS*****




Double Under challenge week 3. complete 30 double unders. When you have the doubles mastered do triples! 


MAX EFFORT/SKILL DEVELOPMENT
Snatch(squat)/power Snatch.



WOD
"Randy"
75 power snatches 75/50lb For time....

Post loads and thoughts to comments......

Saturday

REST DAY



REST DAY



REST DAY

Friday

 Double under challenge week 2... 20 double unders or if you are 'perfect' at the double unders do triples!!




WOD
For time:
First complete
2 rounds of:
run 400m
20 walking lunges
20 grasshoppers
then do 50 box jumps 24/18
then complete
2 rounds of:
20 leg raises
20 tuck jumps (with hands at your sides touching your feet at top of jump)
run 400m

Post times to comments.....


....

Thursday

Double under challenge week 2... 20 double unders or if you are 'perfect' at the double unders do triples!!

MAX EFFORT Power clean 5,5,5 (40,50,60%)


 WOD 4 rounds for time of:
15 dumbbell split clean 40/25lb
15 pull ups
15 burpees

Post loads and times to comments....

Wednesday

Double under challenge week 2... 20 double unders or if you are 'perfect' at the double unders do triples!!

MAX EFFORT
Deadlift 1 rep max


WOD
75/50lb barbell thruster 75 reps for time.....


Post loads and times to comments...


.. 

Tuesday

Double under challenge week 2... 20 double unders or if you are 'perfect' at the double unders do triples!!

MAX EFFORT
Shoulder press 1 rep max


WOD
21-15-9 rep rounds for time of:
Kettlebell snatch right arm 55/35lb
Kettlebell snatch left arm 55/35lb
Pull ups


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

Monday

Double under challenge week 2... 20 double unders or if you are 'perfect' at the double unders do triples!! 


MAX EFFORT
Back Squat 1 rep max.



WOD
Bottom to Bottom tabata squats 8 intervals.* 
Immediately finishing the last interval of squats run 1 mile for time.

*Tabata is 20 seconds of work with 10 seconds of rest. In this tabata exercise you must 'rest' in the bottom of the squat. The score is the lowest amount of squats you were able to do in any one interval.

Saturday

TEAM WOD at 10am TEAM WOD at 10am TEAM WOD at 10am

Friday

If you are on Facebook, please go to this page 'like' it and vote for "I made it" dance routine. They are from Kelly's dance studio and, well, lets help her out.

5 Week Double under challenge: 10 double unders
You have all week to perfect your double unders. If you are 'perfect' do triples.


MOBILITY DAY.... Everyone needs this because next week starts our 1 rep maxes.


WOD
with a continuously running clock do 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute..... until you cannot complete all the required burpees in that given minute.


Post total amount of burpees completed and your thoughts to comments....

Thursday

5 Week Double under challenge: 10 double unders
You have all week to perfect your double unders. If you are 'perfect' do triples.

WOD

is this Helen??
For time complete the following....
run 600m
63 kettlebell swings 55/35
36 pull ups
run 600m

Wednesday

5 Week Double under challenge: 10 double unders
You have all week to perfect your double unders. If you are 'perfect' do triples.


WOD
3 rounds for time of:
9 Right arm Deadlift 135/95lb Bar-bell
9 Left arm thrusters 45/30lb dumbbells
9 burpees
9 Left arm Deadlifts 135/95lb Bar-bell
9 Right arm thrusters 45/30lb dumbbells
9 burpees....


Post thoughts and times to comments.... also where, what and when do you guys want to do for the next outing??

Tuesday

5 Week Double under challenge: 10 double unders
You have all week to perfect your double unders. If you are 'perfect' do triples.


MAX EFFORT
Shoulder Press 5,5,5


WOD
For time:
Run 800 meters
5 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Monday

She did 100 triple unders!! Listen to the sound of the rope.



I want to thank Mike and Sue Rohl for hosting the party on Friday. I would also like to thank Kathy Kelly for catering, and thank you to those that also brought those delicious PALEO treats.
When is the next get together?

5 Week Double under challenge: 10 double unders
You have all week to perfect your double unders. If you are 'perfect' do triples.


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


WOD
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
sit-up**

**The Sit up reps will be +10 every round. So in the first round instead of 10 reps you will do 20, and then 19 and 18....etc.


Post times to comments....

Saturday

REST DAY


REST DAY



REST DAY

Friday

The Rohl's CrossFit party starts at 5pm tonight. There will not be any 5 or 6pm classes tonight. The TEAM WOD on Saturday is tentative and depends on demand.



MAX EFFORT
Power Clean 5,3,1+



WOD
For time:
10-8-6-4-2 Squat Clean 135/95
50-40-30-20-10 Sit ups


Post loads and times to comments....


.....

Thursday

"Sue and Mike R. are inviting all at CrossFit Carol Stream to their house on Friday, April 13th from 5-?. This means you and your family too! Kathy K's Paleo To Go will be serving fresh, food from her kitchen that's good for us too. Non-Paleo beverages will also be served.

If you have a dish to share feel free to bring it along."

PLEASE RESPOND TO Kathy K's email at www.paleo-togo.com so we can plan food and drink


The hours for this Friday will be as follows: Will only have a 4 pm class. The 5 and 6 will be closed.


Skill Development:
Pick a skill and conquer it!!

WOD
3 rounds for time of:
run 400m
20 grasshoppers
20 pull ups

Post times to comments......


....

Wednesday

"Sue and Mike R. are inviting all at CrossFit Carol Stream to their house on Friday, April 13th from 5-?. This means you and your family too! Kathy K's Paleo To Go will be serving fresh, food from her kitchen that's good for us too. Non-Paleo beverages will also be served.

If you have a dish to share feel free to bring it along."

PLEASE RESPOND TO Kathy K's email at www.paleo-togo.com so we can plan food and drink


The hours for this Friday will be as follows: Will only have a 4 pm class. The 5 and 6 will be closed.

MAX EFFORT
Daedlift 5,3,1+



WOD
As Many Rounds As Possible in 12 minutes of:
10 Thrusters 30/20lb dumbbells
10 burpees


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


.....

Tuesday

"Sue and Mike R. are inviting all at CrossFit Carol Stream to their house on Friday, April 13th from 5-?. This means you and your family too! Kathy K's Paleo To Go will be serving fresh, food from her kitchen that's good for us too. Non-Paleo beverages will also be served.

If you have a dish to share feel free to bring it along."

PLEASE RESPOND TO Kathy K's email at www.paleo-togo.com so we can plan food and drink


The hours for this Friday will be as follows: Will only have a 4 pm class. The 5 and 6 will be closed.

Ask about the DOUBLE UNDER CHALLENGE.


MAX EFFORT
Shoulder Press 5,3,1+




WOD
3 rounds for time of:
30 Russian Kettlebell swings (heavy)
30 Push ups
30 sit ups


Post loads and times to comments.....

.....

Monday

"Sue and Mike R. are inviting all at CrossFit Carol Stream to their house on Friday, April 13th from 5-?. This means you and your family too! Kathy K's Paleo To Go will be serving fresh, delicious food from her kitchen that's good for us too. Non-Paleo beverages will also be served.

If you have a dish to share feel free to bring it along."

The hours for that Friday will be as follows: Will only have a 4 pm class. The 5 and 6 will be closed.



MAX EFFORT
Back Squat 5,3,1+


WOD
21-15-9 Rep Rounds for time of:
Overhead Squat 75/50lb
pull ups
Run 200m

Post times and thoughts to comments....

Saturday

REST DAY


REST DAY


"Sue and Mike R. are inviting all at CrossFit Carol Stream to their house on Friday, April 13th from 5-?. This means you and your family too! Kathy K's Paleo To Go will be serving fresh, delicious food from her kitchen that's good for us too. Non-Paleo beverages will also be served.

If you have a dish to share feel free to bring it along."

The hours for that Friday will be as follows: Will only have a 4 pm class. The 5 and 6 will be closed.

Burpee Challenge Day: 98.....


....

Good Friday

I am sorry about the late notice. But TODAY is Good Friday and I will not be having any afternoon classes. Good Friday times will be 9,10,11 and noon.

Burpee Challenge Day: 99


Max Effort
Power Clean 5,5,5+ (no that is not a mistake)


WOD
10,9,8,7,6,5,4,3,2,1 rep rounds of Pull ups
10,9,8,7,6,5,4,3,2,1 rep rounds of Power Cleans 135/95lb
10,9,8,7,6,5,4,3,2,1 rep rounds of Box Jumps 24/18

Post loads and times to comments....

Thursday

I am sorry about the late notice. But This Friday is Good Friday and I will not be having any afternoon classes. Good Friday times will be 9,10,11 and noon.

Burpee Challenge Day: 100!!!!


MAX EFFORT
100 Burpees for time


WOD
For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Superman, 10 reps
Run 800 meters


Post thoughts and times to comments....


....

Wednesday

While rowing it is easy to be distracted by your reflection in the mirror, especially if you are four.

Burpee Challenge Day: 99

MAX EFFORT
Deadlift 3,3,3+



WOD
5 rounds for time of:
50 feet of overhead walking lunges with a 45/25lb bumber
21 burpees


Post thoughts and times to comments.....

....

Tuesday

Burpee Challenge Day: 98



MAX EFFORT
Shoulder Press 3,3,3+


WOD
3 rounds for time of:
15 Hang Power Snatches 95/65lb
30 Double Unders

Monday

Burpee Challenge Day: 97

MAX EFFORT
Back Squat 3,3,3+

Now the PALEO challenge is over, Lets do a WOD that you did right beforehttp://www.blogger.com/img/blank.gif the challenge started to measure your improvement.
Also, who is going to continue on the PALEO diet? If not strict PALEO what will you allow and wont allow in your daily diet? Post to comments.
Here is the new Paleo ToGo Website

You have three choices....

WOD A:
AMRAP in 20 minutes of
5 pull ups
10 box jumps 24/18
15 Kettlebell swings 55/35

-or-

WOD B:
Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

OR you can do:

WOD C:

????Mystery WOD??????


Post loads and times (improvements) to comments.