200229

Carlisle CrossFit – CrossFit View Public Whiteboard METCON: Metcon (AMRAP – Rounds and Reps) 25 min AMRAP 8 DB Hang Cleans 6 DB Front Rack Lunge Steps (2 DB) 4 DB S2OH*P1: Static OH Plate Hold while P2 and P3 each do one round of AMRAP, working one at a time. Each partner must complete Read More …

200227

Carlisle CrossFit – CrossFit View Public Whiteboard Performance Care Upper Body Warm-up (No Measure) 10 min AMRAP for quality 10 Tripod thoracic rotations/Side 10 inverted half kneeling KB presses/side 10 KB high Pulls 25 m crab walk 25 m DB OH walk/Side Weightlifting Strict Press (5-5-5-5-5) 40-50% of 1 RM same weight all sets Overhead Read More …

200222

Carlisle CrossFit – CrossFit View Public Whiteboard Team WOD Metcon (2 Rounds for reps) Team WOD 12 Minute AMRAP 1000 M Row 50 KB Swings @ 53/35 50 DB Snatch @ 50/35 50 Wall Ball Shots @ 20/14 50 Box Jumps Rest 4 Min 12 Minute AMRAP 50 Box Jumps 50 Wall Ball Shots @ Read More …

200221

Carlisle CrossFit – BodyWerks View Public Whiteboard Metcon Metcon (AMRAP – Reps) 20 MIN AMRAP 4 Air Squats 4 HR Push Ups 4 V-Ups 6, 8, 10, …. Row 200 between each round

200221

Carlisle CrossFit – CrossFit View Public Whiteboard Gymnastics A: Pull Up progression (Use sheets in the gym) B: Ring/COB Holds (2-2-2-2) 4 rounds 20 Sec Top of Ring Hold 40 Sec Rest 20 Sec top of bar hold 40 Sec RestScore total times of hold in each round (ie,. total for ring holds and total Read More …

200220

Carlisle CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 24 min EMOM LVL 3(2)(1) M1: Max S2OH (95/65)(85/55)(65/45) M2: Max HRPU M3: Max Wall Balls (20/14)(14/10)(10/8) M4: Max Box Jumps (24/20)(20/18)(18/stack of plates) M5: Max Cal Row M6: Rest

200215

Carlisle CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For time P1-500m row P2/P3 working thru 300 Plate G2OH (45/25) 200 OH Plate lunges 100 R+ Deficit HSPU, Rx HSPU, Scale HRPU*P2 switches with P1 when P1 finishes row. P3 switches with P2 when they’re done on the row, etc. *Can Read More …

2002134

Carlisle CrossFit – CrossFit View Public Whiteboard Weightlifting Strict Press (8-8-8-8) *40-50% *hips aligned over ankles; tight core Overhead Hold (Weight) Accumulate 2 min in OH Barbell Hold*If you held for 1 min or longer last time, add 5-10 # from last week. *if sets were 1 min or shorter, stay with that weightweight and Read More …