09/09/2015

Carlizzle CrossFit – CrossFit

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CORE WOD:

3-5 Rounds of:

– 30 Ab Mat Sit-ups (Feet Anchored)

– 20 Strict Mt. Climbers

– 10 V-Ups

Not for time, rest as needed. 15 Minute

Cap though.

STRENGTH WOD:

Choose one of the lifts below. Both are not an option.

Back Squat (5-5-5-5-5)

Overhead Squat (5-5-5-5-5)

Find a weight you can do across the board.

09/09/2015 (AMRAP – Rounds and Reps)

Rx-

20 Minute AMRAP:

– 10 HRPU’s

– 10 Box Jumps (24″ / 20″)

– 1 Rope Climb (Touch Rafter)

Rx Plus-

20 Minute AMRAP:

– 10 HSPU’s

– 10 Box Jumps (30″ / 24″)

– 1 Rope Climb (Touch Rafter)
REST, HYDRATE AND STRETCH

09/08/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

Dynamic Warm-Up (No Measure)

– Foam Roll

– Childs Pose / Cobra

– T-Spine Rotation

– Mad Cat / Cow

– Frog Stretch

– Forearm Stretch

– Hip Flexor Lunge

– Cossack

– Squat / Extension

– Ankle Flexion

– Ring the Rag

– Wall Slides

– PVC Pass-Throughs

– PVC Overhead Squat

STRENGTH WOD:

Bench Press (5 @ 70%)

Bench Press (3 @ 80%)

Bench Press (2 x 2 @ 90%)

METCON WOD:

09/08/2015 (Time)

Buy In: 30 Burpees

3 Rounds for Time:

– 20 Wall Balls (30 / 20) (Above Line)

– 20 Calorie Row

Cash Out: 30 Burpees
REST, HYDRATE AND STRETCH

09/02/2015

Carlizzle CrossFit – CrossFit

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MOBILITY WOD:

– Foam Roll / LAX Ball

– Mad Cat / Cow

– T-Spine Rotation

– Squat / Rot. / Ext.

– Ring the Rag

– Wall Slides

– PVC Pass-Throughs

– PVC OHS

STRENGTH WOD:

Overhead Squat (Take 15-20 minutes to find your 3RM)

If you are unable, uncomfortable or unfamiliar with an OHS, use this time to work on your mobility and the mechanics of this movement.

METCON WOD:

09/02/2015 (AMRAP – Rounds and Reps)

Rx-

12 Minute AMRAP:

– 10 Alt. DB Snatch (45 / 30)

– 10 Box Jump Overs (24″ / 20″)

– 10 Ring Dips

– 10 Toes to Bar

Rx Plus-

12 Minute AMRAP:

– 10 Alt. DB Snatch (50 / 35)

– 10 Box Jump Overs (30″ / 24″)

– 10 Ring Muscle Ups

– 10 Toes to Bar
REST, HYDRATE AND STRETCH

09/01/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

Get to Sweatin’ (No Measure)

– 200 Meter Run

– 10 Strict Pull-Ups

– 10 Push-Ups

– 10 Rock to Standing

– 10 Burpee Broad Jumps

– 10 Pause Squats (3 sec)

– Stretch whatever is tight

STRENGTH WOD:

Strict Press (4 x 5 @ 80%)

Push Press (1 x Max Effort of above weight)

METCON WOD:

Naughty Karen (Time)

For Time:

– 150 WallBalls (20 / 15) (10′ / 9′)

** PENALTY- Must complete a 400 meter run every time you have to break **
REST, HYDRATE AND STRETCH

08/31/2015

Carlizzle CrossFit – CrossFit

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MOBILITY WOD:

– 500 Meter Row

– Squat / Rot. / Ext.

– Couch Stretch

– Cossacks

– PVC Pass Through

– PVC Bench T-Spine

– Banded Wrist Flexion / Distraction

– Banded Tricep / Lat Stretch

– Partner Front Rack Stretch

STRENGTH WOD:

Front Squat (2 x 5 @ 70%)

Front Squat (2 x 3 @ 85%)

Front Squat (1 x 1 @ 95%)

Log all weight performed for each rep scheme above.

METCON WOD:

08/31/2015 (Distance)

15 Minutes On The Clock:

21 – 15 – 9

– Hang Power Cleans (95 / 65)

– Target Burpees (9′ / 8′)

** Get as many meters as possible on the rower with remaining time. Your score is your distance.**
REST, HYDRATE AND STRETCH

08/28/2015

Carlizzle CrossFit – CrossFit

FRIDAY FUNDAY

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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!

08/27/2015

Carlizzle CrossFit – CrossFit

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MOBILITY WOD:

Dynamic Warm-Up (No Measure)

– Foam Roll

– Childs Pose / Cobra

– T-Spine Rotation

– Mad Cat / Cow

– Frog Stretch

– Forearm Stretch

– Hip Flexor Lunge

– Cossack

– Squat / Extension

– Ankle Flexion

– Ring the Rag

– Wall Slides

– PVC Pass-Throughs

– PVC Overhead Squat

STRENGTH WOD:

Back Squat (5@70%, 4@75%, 3@80%, 2@90%, 2@95%)

Score your last set of 2.

METCON WOD:

Modified Jack (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

-10 Push Press (115 / 75)

-10 Kettlebell Swings (53 / 35)

-10 Box Jumps (24″ / 20″)
REST, HYDRATE AND STRETCH

08/26/2015

Carlizzle CrossFit – CrossFit

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MOBILITY WOD:

– Foam Roll

– Thoracic Spine with Roller / LAX Ball

– Anterior & Posterior Delt Smash

– Barbell Tricep Smash

– Banded Tricep / Lat Stretch

– Forearm and Wrist Stretch

STRENGTH WOD:

Strict Pull-Ups (4 x Max Effort)

Score total reps.

Weighted Push-Ups (4 x Max Effort)

(45 / 15) Score is total reps.

METCON WOD:

08/26/2015 (Time)

Reps For Time:

10-9-8-7-6-5-4-3-2-1

– Hang Squat Clean (115 / 75)

– Bar Facing Burpees
REST, HYDRATE AND STRETCH

08/25/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

– Full Body Joint Rotation (Head to Toes)

– 200 Meter Run Forward

– 200 Meter Run Backward

Pre-Strength Mobility / Accessory

– Captain Morgan Holds against wall

– X Band Walks

– KB Goblet Squat Pauses

– Bulgarian Split Squat

– KB Single Leg RDL

STRENGTH WOD:

Barbell Romanian Deadlift (5-5-5-5-5)

Build up in weight. Score your heaviest set of 5.

METCON WOD:

08/25/2015 (AMRAP – Reps)

10 Minute AMRAP:

– 3 Thrusters

– 3 Pull-Ups

– 6 Thrusters

– 6 Pull-Ups

– 9 Thrusters

– 9 Pull-Ups

… Continue to climb the ladder as high as possible in 10 Minutes. Score total Reps.

Rx – (95 / 65)
REST, HYDRATE AND STRETCH

08/24/2015

Carlizzle CrossFit – CrossFit

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CORE WOD:

10 Minute EMOM of:

– 10 Knees to Elbows

– 20 Strict Mountain Climbers

Pre-Strength Mobility:

– Feet to Wall Squat

– Locked Foot and Knee Glute Stretch

– Partner Foam Roll T-Spine

– Banded Internal Rotation for Shoulder

STRENGTH WOD:

Barebell Complex #2 (4 x 1 + 3)

Snatch Balance + Overhead Squat
Build up in weight. Score your heaviest set of 4.

METCON WOD:

Andy Adams (Time)

5 Rounds of:

– 2 Rope Climbs (Touch Rafter)

– 25 Wall Balls (20 / 15)

– 400 Meter Run
REST, HYDRATE AND STRETCH