11/12/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

– 30 Jumping Jacks

MOBILITY / ACTIVATION:

– Squat / Rotation / Extension

– Hip Flexor Stretch

– External Hip Rotation Lunge

– T-Spine Extension on Foam Roller

– Captain Morgans

– Superman Back Extension

NEURAL CHARGE:

– Seated Vertical to Broad Jumps

STRENGTH WOD:

Back Squat (2 x 5)

Back Squat (2 x 3)

Back Squat (2 x 1)

METCON WOD:

11/12/2015 (AMRAP – Reps)

16 Minute AMRAP:

21 – 15 – 9

– Burpee Box Jumps (24″ / 20″)

– Ab Mat Sit-ups

– HRPU’s

– Russian KB Swings (53 / 35)

* With remaining time, complete as many bear crawl trips as possible. One trip equals one rep. Score is total bear crawl trips.
REST, HYDRATE AND STRETCH

Happy Veterans Day

Carlizzle CrossFit – CrossFit

THIS WORKOUT IS IN HONOR OF THE MEN AND WOMEN WHO HAVE SERVED AND ARE CURRENTLY SERVING THIS COUNTRY!

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WARM-UP:

– 1:00 Minute Jump Rope

MOBILITY / ACTIVATION:

– Full Body Joint Movement

– Squat / Rotation / Extension

– Lunge with Hip Ext. Rotation

– Cossacks

– PVC Shoulder Work

– Bench T-Spine

– Wrist Extension

– KB Goblet Squat

NEURAL CHARGE:

– PVC Hurdle Jump

– MB Slam

METCON WOD:

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

11/10/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

– 400 Meter Row

MOBILITY / ACTIVATION:

– Childs Pose to Cobra

– Lunge with Hip External Rotation

– Cossack

– Squat / Rotation / Extension

– PVC Pass-Throughs

– PVC Shoulder Ext. Rotation

NEURAL CHARGE:

– Transverse MB Throws

STRENGTH WOD:

Bench Press (4 x 3 @ 90%)

METCON WOD:

03/23/2015 METCON (AMRAP – Rounds and Reps)

14 Minute AMRAP:

– 20 MB Ground to Overhead (30/20)

– 15 Box Jump Overs (24″/20″)

– 10 Toes to Bar

– 5 Burpees
REST, HYDRATE AND STRETCH

11/09/2015

Carlizzle CrossFit – CrossFit

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NEURAL CHARGE:

– Seated DB Jumps

– Seated Vertical to Broad

– Knee Jumps

– Transverse MB Throw

MOBILITY / ACTIVATION:

– Squat / Rot. / Ext.

– Good Mornings

– Goblet Squat

– X-Band Walks

STRENGTH WOD:

Build up in weight each set.

Single Leg RDL w/ Landmine (1 x 4 Each Leg)

Single Leg RDL w/ Landmine (1 x 4 Each Leg)

Single Leg RDL w/ Landmine (1 x 4 Each Leg)

Single Leg RDL w/ Landmine (1 x 4 Each Leg)

METCON WOD:

11/09/2015 (AMRAP – Rounds and Reps)

15 Minute AMRAP:

– 10 Hang Power Cleans (115 / 75)

– 20 Wall Balls (20 / 15)

– 30 Double Unders
REST, HYDRATE AND STRETCH

Friday Funday

Carlizzle CrossFit – CrossFit

LET’S PROGRESS TODAY!

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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!

11/05/2015

Carlizzle CrossFit – CrossFit

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NEURAL CHARGE:

2 Rounds NFT of:

– Seated Vertical to Broad Jumps

– Transverse MB Throw

CORE WOD:

3 Rounds NFT of:

– 5 Strict Toes to Bar

– 10 Barbell Rollouts

STRENGTH WOD:

Single Arm Dumbell Press (3 x 6 Each Arm)

Single Arm Dumbbell Row (2 x 6 Each Arm)

METCON WOD:

11/05/2015 (Time)

For Time:

– 800 Meter Row

– 1 Mile Run

– 800 Meter Row
REST, HYDRATE AND STRETCH

11/04/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

Neural Charge:

– Knee Jumps

– Broad Jumps

– Clap Push-Ups

Pre-Strength Mobility / Activation:

– PVC Pass Throughs

– External Shoulder Rotation

– Klokov Press with PVC or Barbell

– PVC Good Mornings

– Ring Rows

STRENGTH WOD:

Klokov Press (1 x 5 AHAP)

Klokov Press (1 X 3 AHAP)

Klokov Press (1 X 1 AHAP)

Pendlay Row (3 x 6)

METCON WOD:

11/04/2015 (Time)

Reps For Time:

21 – 18 – 15 – 12 – 9 – 6 – 3

– Front Squats

– Bar Facing Burpees

Rx: 95 / 65

Rx Plus: 115 / 75
REST, HYDRATE AND STRETCH

11/03/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

Neural Charge:

– Seated Vertical to Broad Jump

– Seated Dumbbell Jump

Pre-Strength Mobility:

– Lunge with Ext. Hip Rotation

– Cossacks

– Squat / Rotation / Extension

– Bench Thoracic Spine

– Goblet Squat with Pause

STRENGTH WOD:

Starting at 55% of your 1RM. Complete 2 reps every minute on the minute until failure. Must add 10 lbs. every set. Score your heaviest set of 2.

Back Squat (2 Reps EMOM)

METCON WOD:

11/03/2015 (AMRAP – Reps)

12 minute AMRAP:

– 4 Minutes of Push Press (115 / 75)

– 4 Minutes of Box Jumps (24″ / 20″)

– 4 Minutes of Calorie Row (Damper 10)

* NO BREAK between movements. Score is Total Reps.
REST, HYDRATE AND STRETCH

11/02/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

– 1:00 Jump Rope Singles

– Dumbbell Push Press

– Ring Rows

– Walking Lunges

– PVC Pass-Throughs

– PVC Overhead Squat

– Plyo Push-Ups

STRENGTH WOD:

Bench Press (5 x 5 @ 85%)

METCON WOD:

11/02/2015 (AMRAP – Reps)

12 Minute Ascending AMRAP:

– 2 Alt. DB Snatches (50 / 30)

– 10 Burpees

– 4 Alt. DB Snatches (50 / 30)

– 10 Burpees

– 6 Alt. DB Snatches (50 / 30)

– 10 Burpees…

… And so on.

11/02/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

– 1:00 Jump Rope Singles

– Dumbbell Push Press

– Ring Rows

– Walking Lunges

– PVC Pass-Throughs

– PVC Overhead Squat

– Plyo Push-Ups

STRENGTH WOD:

Bench Press (5 x 5 @ 85%)

METCON WOD:

11/02/2015 (AMRAP – Reps)

12 Minute Ascending AMRAP:

– 2 Alt. DB Snatches (50 / 30)

– 10 Burpees

– 4 Alt. DB Snatches (50 / 30)

– 10 Burpees

– 6 Alt. DB Snatches (50 / 30)

– 10 Burpees…

… And so on.
REST, HYDRATE AND STRETCH