Friday Funday

Carlizzle CrossFit – CrossFit

LET’S PROGRESS TODAY!

View Public Whiteboard

MOBILITY WOD:

Let’s get mobile! Spend 15 minutes working on mobilizing some areas with restricted range of motion. Inefficiencies in movement lead to loss of performance and injury. Improving mobility allows for safe and efficient movement mechanics.

STRENGTH WOD:

Choose a lift that you want to PR. The rep scheme is optional as well.

METCON WOD:

Friday Funday MetCon (No Measure)

Choose a CrossFit Benchmark MetCon to try for the first time or challenge yourself by beating a MetCon that you’ve previously completed. Let’s Progress!
REST, HYDRATE, STRETCH AND ENJOY YOUR WEEKEND!

04/07/2016

Carlizzle CrossFit – CrossFit

View Public Whiteboard

MOBILITY WOD:

Complete all the movements under the “Mobility” section of the whiteboard.

CORE WOD:

Not For Time:

– 50 Strict Sit-Ups

– 50 Russian Twist

– 50 Toes to Rings

STRENGTH WOD:

Back Squat (2 x 10 @ 65%)

Back Squat (2 x 8 @ 70%)

Back Squat (2 x 6 @ 75%)

METCON WOD:

04/07/2016 (Time)

For Time:

– 100 Alt. KB Clean and Press (45/ 26)

* PENALTY – 200 Meter Row for every 2 Minutes that pass during 100 Reps. Meters are completed after 100 reps are finished. Your time is scored after meters are completed.
REST, HYDRATE AND STRETCH

04/06/2016

Carlizzle CrossFit – CrossFit

View Public Whiteboard

MOBILITY WOD:

Complete all the movements under the “Mobility” section of the whiteboard.

NEURAL CHARGE:

Choose two movements from the “Neural Charge” section and complete 5 Reps of each.

STRENGTH WOD:

Warm-Up:

2 x 5 @ 50%

Bench Press (3 x 5 @ 75%)

Bench Press (3 x 3 @ 85%)

Single Arm Dumbbell Row (3 x 5 / Arm AHAP)

METCON WOD:

04/06/2016 (AMRAP – Rounds and Reps)

12 Minute AMRAP:

– 15 Wall Balls (20/15)

– 15 Burpee Broad Jumps (5’/4′)

– 15 Russian Twist (35/25)
REST, HYDRATE AND STRETCH

04/04/2016

Carlizzle CrossFit – CrossFit

View Public Whiteboard

MOBILITY WOD:

Complete all the movements under the “Mobility” section of the whiteboard.

NEURAL CHARGE:

– 5 x Knee Jumps

– 5 x Vertical to Broad Jump

– 5 x MB Slams

STRENGTH WOD:

Barbell Complex #4 (Build to your Heaviest Complex)

Clean + Hang Clean + Front Squat

METCON WOD:

04/04/2016 (Time)

For Time:

-100 Strict Mt. Climbers

-50 Target Burpees (6″)

-100 Strict Mt. Climbers
REST, HYDRATE AND STRETCH

Friday Funday

Carlizzle CrossFit – CrossFit

LET’S PROGRESS TODAY!

View Public Whiteboard

MOBILITY WOD:

Let’s get mobile! Spend 15 minutes working on mobilizing some areas with restricted range of motion. Inefficiencies in movement lead to loss of performance and injury. Improving mobility allows for safe and efficient movement mechanics.

STRENGTH WOD:

Choose a lift that you want to PR. The rep scheme is optional as well.

METCON WOD:

Friday Funday MetCon (No Measure)

Choose a CrossFit Benchmark MetCon to try for the first time or challenge yourself by beating a MetCon that you’ve previously completed. Let’s Progress!
REST, HYDRATE, STRETCH AND ENJOY YOUR WEEKEND!

03/31/2016

Carlizzle CrossFit – CrossFit

View Public Whiteboard

MOBILITY WOD:

Complete all the movements under the “mobility” section of the whiteboard.

NEURAL CHARGE:

Choose two movements from the “Neural Charge” section of the whiteboard and complete five explosive movements of each.

STRENGTH WOD:

Single Arm Dumbell Press (3 x 6 Each Arm AHAP)

Single Arm Dumbell Press (3 x 3 Each Arm AHAP)

Strict Pull-Ups (1 x Max Effort)

Strict Pull-Ups (1 x Max Effort)

Strict Pull-Ups (1 x Max Effort)

METCON WOD:

03/31/2016 (Time)

3 Rounds For Time:

– 1 Mile Run

– 15 Thrusters (95 / 65)
REST, HYDRATE AND STRETCH

EXTRA CREDIT:

Complete Tabata rounds with Hollow Holds

03/30/2016

Carlizzle CrossFit – CrossFit

View Public Whiteboard

MOBILITY WOD:

Complete all the movements under the “mobility” section of the whiteboard.

WARM-UP:

– 400 Meter Row

– 10 Broad Jumps

– 20 HRPU’s

– 30 Strict Mt. Climbers

STRENGTH WOD:

Deadlift (Find your 5 Rep Max)

Do not drop the bar at the top. Must perform eccentric movement.

METCON WOD:

03/30/2016 (Time)

For Time:

Buy In: 100 Meter Bear Crawl (3 Trips)

– 30 KB Wall Balls (53 / 35)

– 10 Burpees

– 20 KB Wall Balls (53 / 35)

– 20 Burpees

– 10 KB Wall Balls (53 / 35)

– 30 Burpees

Cash Out: 100 Meter Bear Crawl (3 Trips)
REST, HYDRATE AND STRETCH

EXTRA CREDIT:

Find Dustin, give him a high five and say… “Big Pimpin, you be lookin good homie”

03/29/2016

Carlizzle CrossFit – CrossFit

View Public Whiteboard

DYNAMIC WARM-UP:

– Complete all the movements under the “Dynamic” section of the whiteboard.

NEURAL CHARGE:

– Choose two movements from the “Neural Charge” section of the whiteboard and complete 5 reps of each.

STRENGTH WOD:

Seated Dumbbell Press (3 x 5 AHAP)

Seated Dumbbell Press (3 x 3 AHAP)

Pendlay Row (4 x 6 AHAP)

METCON WOD:

03/29/2016 (Time)

21 – 15 – 9

– Box Jumps (24″ / 20″)

– Toes to Bar

Rest 2 Minutes then:

9 – 15 – 21

– Wall Balls (20 / 15)

– Pull-Ups
REST, HYDRATE AND STRETCH

03/28/2016

Carlizzle CrossFit – CrossFit

View Public Whiteboard

MOBILITY WOD:

Complete all the movements under the “Mobility” section of the whiteboard.

PRE-STRENGTH ACTIVATION:

– Knee Jumps

– KB Swings

– Single Arm DB Snatch

STRENGTH WOD:

Power Snatch (2 x 3 @ 75%)

Snatch Balance (3 x 1 @ AHAP)

Snatch (3 x 1 @ AHAP)

METCON WOD:

03/28/2016 (AMRAP – Reps)

9 Minute Ascending AMRAP:

– 1 Lateral Bar Burpee

– 1 Clean and Jerk

– 2 Lateral Bar Burpees

– 2 Clean and Jerks

– 3 Lateral Bar Burpees

– 3 Clean and Jerks…. And so on.

(135 / 85)
REST, HYDRATE AND STRETCH

EXTRA CREDIT:

– 100 Strict Ab Mat Situps

Friday Funday

Carlizzle CrossFit – CrossFit

LET’S PROGRESS TODAY!

View Public Whiteboard

MOBILITY WOD:

Let’s get mobile! Spend 15 minutes working on mobilizing some areas with restricted range of motion. Inefficiencies in movement lead to loss of performance and injury. Improving mobility allows for safe and efficient movement mechanics.

STRENGTH WOD:

Choose a lift that you want to PR. The rep scheme is optional as well.

METCON WOD:

Feel free to try to progress on a previously completed MetCon or for those of you who are interested in trying the CrossFit Games Open 16.5 here she is…. Best of Luck!

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees
REST, HYDRATE, STRETCH AND ENJOY THE WEEKEND!