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.