Friday

If anyone knows the whereabouts of Steve Jones (the British guy) phone that was lost/stolen between 12:45-1:30 Thursday, please let me know. Thank you

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BURPEE CHALLENGE DAY: 77


Mobility......


WOD
7 rounds of
10 grasshoppers
10 leg raises (demonstration for standards in class)
10 burpees

More Mobility.....

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Thursday

paleo2go.blogspot.com Is Kathy Kelly's website. Go there to see what she has cooking and e-mail her to place your orders.


BURPEE CHALLENGE DAY:76

WOD-

CrossFit Games Open 12.3



Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar


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


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Wednesday

Burpee Challenge Day: 75


Shoulder mobility....

Skill development
...all and anything kettlebell


WOD
Five rounds for time of:
15 kettlebell swings 55/35lb
10 Pull-ups

Post loads and times to comments....

Tuesday

I want everyone to know that Katie Ortiz (Fonz and Katie) has lost her cousin in a tragic accident over the weekend. Read here for more information. Katie I am sorry for your loss and if you need anything your CrossFit family is here.



I have posted the above video before, I just had to share again.

Paleo Pizza from paleo2go.blogspot.com is awesome!! I had it for dinner last night, pretty good.

Place your beef orders here last chance!

BURPEE CHALLENGE DAY: 74

MAX EFFORT
Shoulder press 5,5,5. (40,50,60%)


WOD
4 rounds of:
Run 400m
15 Dumbbell thrusters 40/25lb
15 burpees


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



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Monday

Asian Chicken Lettuce Wraps
Freshly ground chicken breast sauted in coconut oil with garlic, ginger, http://www.blogger.com/img/blank.gifand fresh basil seasoned with liquid aminos (a paleo soy sauce alternative). Served with bibb lettuce, shredded carrots, jicama and cilantro. Garnished with scallions and toasted cashews. For more info on these kinds of meals go here.

On that note, do not forget to place your beef orders now so we can have a prompt delivery.


BURPEE CHALLENGE DAY: 73


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



WOD
5 rounds for time of:
6 power cleans 135/95
9 box jumps 30/24

Saturday

TEAM WOD AT 10am

TEAM WOD at 10am

TEAM WOD AT 10am

TEAM WOD at 10am

Friday

Do you want to order Grass Fed Beef? Here is what you need to do: Follow the Q7 link at the lower left hand side of this website then do the following
Delivery address - CrossFit Carol Stream's address
Coupon Code - In order to get 15% off, you'll need to enter the code CFCSBEEF
Delivery Method - Select "CrossFit Group Delivery"

BURPEE CHALLENGE DAY: 71

Games Open WOD 12.2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible



WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS MEN - includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS WOMEN - includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible