TEST

TEST WOD

TEST WOD

Saturday

REST DAY

REST DAY

AKA KEITH DAY

Friday

WOD
5 rounds for time of:
Run 400m
15 hang power snatches 95/65lb

Post loads and times to comments....


....

Thursday

MAX EFFORT
Pull ups... as many as you can without dropping from the bar.


WOD
Tabata ROW for distance

MOBILITY...

Post reps and distance to comments....

...

Wednesday

MAX EFFORT
Deadlift 3,3,3+
Box Jump 3,3,3 @ 85%


WOD
AMRAP in 20 minutes of:
the first round is
2 alternating Cossack Squats 44/26lb
4 Kettlebell clean and jerk 44/26lb
6 Grasshopper
second round is
4 alternating Cossack Squats 44/26lb
8 Kettlebell clean and jerk 44/26lb
12 Grasshopper
 third round is:
6 alternating Cossack Squats 44/26lb
12 Kettlebell clean and jerk 44/26lb
18 Grasshopper
fourth round is:
8 alternating Cossack Squats 44/26lb
16 Kettlebell clean and jerk 44/26lb
24 Grasshopper
etc....
Just add 2, 4, and 6 reps to each round.

post rounds and fractions of rounds to comments.....

...

Tuesday

MAX EFFORT
Shoulder press 3,3,3+


WOD
4 rounds for time of:
15 Dumbbell Split clean 45/30lb
15 Burpees


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

Monday

Max effort back squat 3,3,3+ WOD Bottom to bottom tabata squats 8 intervals of 20 seconds of work and 10 seconds of "rest" Rest is in the bottom position Run 1 mile immediately after finishing squats

Friday

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


MAX EFFORT
Overhead Squat 3,3,3+


WOD
100 feet of walking lunges and
21-18-15-12-9-6 rep rounds of
Pull ups
Sit ups....


post loads and times to comments......

Thursday

Skill Development
Cossack Squat.....



WOD
3 rounds for time of
800m run
30 wall balls
30 double unders



Post times to comments.....


....

Wendnesday

MAX EFFORT
Row 500m



WOD
21-18-15-12-9 rep rounds of
Sumo Deadlift High Pull 75/50lb
Box Jumps 24/20"


Post times to comments.....


....

Tuesday

MAX EFFORT
Clean and Jerk 1 rep max


WOD
21-15-9
Dumbbell thrusters 45/30lb
Burpees

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


...

Monday

I want to thank all of you, for the help with the garage sale. I want to thank all of you for being a part of CrossFit Carol Stream. I pray often and thank God that he has surrounded me with people like you. When I am writing this, I am thinking of everyone of you. There is not one of you that I would not share a cup of coffee or a beer with. I love what I do, and thank you to all of you for making that possible.
God Bless you all.
Jason Homesley


WOD
8 rounds of
800m run
50 burpees
50 pull ups...

no, just kidding....


MAX EFFORT
Snatch 1 rep max


WOD
5 rounds for time of
Run 200m
16 Kettlebell snatches 55/35lb
16 toes to bar


Post loads and times to comments.....

SATURDAY

REST DAY....

GARAGE SALE AT JOANIES HOUSE. If you need directions text or call me.
Afterwards Joanie is having a cookout/BBQ. Please bring something to eat or drink.


.....

Friday

UPDATE!!! Please do not forget about the CFCS Garage sale at Joanie's house on Saturday. Please bring your items to donate and sell tomorrow.  Also Joanie has kindly offered her house for a BBQ after the sale.
Please bring a dish (Paleo Preferred).


SKILL DEVELOPMENT
Snatch Balance...


WOD
3 rounds for time of:
Run 800m
50 Russian Kettlebell Swings 55/35lb
50 sit ups


Post loads and times to comments.....


...

Thursday

Do not forget the CrossFit Carol Stream garage sale this Saturday!!


WOD
AMRAP in 20 minutes of
3 wall climbs
6 pistols (alternating legs)
9 grasshoppers


Post thoughts to comments...

Wednesday

The above video will be our max effort on Thursday. I need volunteers.....


MAX EFFORT
Deadlift 5,5,5+


WOD
 5 rounds of:
9 right arm deadlift 135/95lb
9 box jump 30/24"
9 left arm deadlift 135/95lb

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


.....

Tuesday

MAX EFFORT
Shoulder press 5,5,5+


WOD
21 Push Jerk 115/80lb
21 pull ups
run 400m
15 Push Jerk 115/80lb
15 pull ups
run 400m
9 Push Jerk 115/80lb
9 pull ups
run 400m
Post loads and times to comments.......

 ....

Monday

MAX EFFORT
Back Squat 5,5,5+
Sprint 3,3,3


WOD
AMRAP in 10 minutes of:
5 power cleans 135/95lb
5 lateral burpees (over the barbell)


Post loads and times to comments....