Friday

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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....


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Thursday

Skill Development
Cossack Squat.....



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



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Wendnesday

MAX EFFORT
Row 500m



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


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Tuesday

MAX EFFORT
Clean and Jerk 1 rep max


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

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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


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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.


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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


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