06/11/2015

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

– Forearm Stretch

– Hip Flexor Lunge

– Kossack

– Squat / Extension

– Ankle Flexion

– Ring the Rag

– Wall Slides

– PVC Pass-Throughs

– PVC Overhead Squat

STRENGTH WOD:

Back Squat (5-4-3-2-1)

Score your final 1 rep weight but also put the weight used for your other sets in the comment section for future progression.

METCON WOD:

04/13/2015 METCON (Time)

21 – 15 – 9 Reps for Time of:

– Kettlebell Thrusters (35/26)

– Rower (Calories)

– Ab Mat Sit-ups
REST, HYDRATE AND STRETCH

06/10/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

Let’s Get Warm (No Measure)

– 5 Movements from Mobility Board

– 200 Meter Run (12 Trips)

– 10 PVC Pass-Throughs

– 10 PVC Overhead Squats

– 10 PVC Good Mornings

– 30 DU’s or 90 Single Jump Ropes

CORE WOD:

Complete 3 Rounds at your own pace of:

– 10 Toes to Rings

– Max Effort Plank

STRENGTH WOD:

Deadlift (3-3-3-3)

Find a HEAVY set of 3. Score your heaviest set.

METCON WOD:

06/10/2015 (AMRAP – Rounds and Reps)

14 Minute AMRAP:

– 10 Wall Ball Shots (20 / 15)

– 10 Pull-Ups

– 10 Target Burpees (9′ / 8′)

06/09/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

Spend 5 minutes with the foam roller and/or lacrosse ball. Then take 10 minutes to get mobile and break a sweat.

STRENGTH WOD:

Bench Press (2-2-2-2-2-2)

METCON WOD:

Modified Wood (Time)

Rx-

3 Rounds for time of:

400m Run

10 Burpee Box Jumps (24″ / 20″)

10 Sumo-Deadlift High-Pull (95 / 65)

10 Thrusters (95 / 65)

Rest 1 Minute

Rx Plus-

5 Rounds for time of:

400m Run

10 Burpee Box Jumps (24″ / 20″)

10 Sumo-Deadlift High-Pull (95 / 65)

10 Thrusters (95 / 65)

Rest 1 Minute

06/08/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

Take 10 minutes to get mobile and break a sweat.

STRENGTH WOD:

Front Rack Lunge (4-4-4-4-4 Each Leg)

Score your heaviest set.

METCON WOD:

06/08/2015 (Time)

Rx:

3 Rounds For Time:

– 15 Box Jumps (24″ / 20″)

– 10 Burpees

– 15 KB Goblet Squats (53 / 35)

– 10 Knee to Elbows

Rx Plus:

5 Rounds For Time:

– 15 Box Jumps (30″ / 24″)

– 10 Burpees

– 15 KB Goblet Squats (70 / 53)

– 10 Toes to Bar
REST, HYDRATE AND STRETCH

06/05/2015

Carlizzle CrossFit – CrossFit

FRIDAY FUNDAY!

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WARM-UP:

Take 10 minutes to work on mobility and break a sweat.

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 THE WEEKEND!

06/04/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

Take 10 minutes to get mobile and break a sweat.

STRENGTH WOD:

Overhead Squat (3-3-3-3)

METCON WOD:

06/04/2015 (Time)

Reps For Time:

21 – 15 – 9

– MB Wall Balls (20 / 15)

– HRPU’s

– KB Goblet Squats (53 / 35)

– Pull-Ups

– Ab Mat Sit-Ups
REST, HYDRATE AND STRETCH

06/03/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

Take 10 minutes to get mobile and break a sweat.

SKILL WOD:

Take 20 minutes to work on the mechanics of an uncomfortable or unfamiliar lift. Or use this time to PR or a lift of your choice.

STRENGTH WOD:

Sled Push (6 Turf Trips (3 High Pushes, 3 Low Pushes))

GO HEAVY! Score your heaviest push.

METCON WOD:

06/03/2015 (Time)

For Time:

Rx-

– 100 Double Unders (x3 Singles)

– 50 Target Burpees (9′ / 8′)

– 100 Double Unders (x3 Singles)

Rx Plus-

– 200 Double Unders (x3 Singles)

– 100 Target Burpees (9′ / 8′)

– 200 Double Unders (x3 Singles)

06/02/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

Take 10 minutes to run through some mobility movements and break a sweat.

STRENGTH WOD:

Push Press (3-3-3)

Strict Press (3-3-3)

Score heaviest set for each lift.

METCON WOD:

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

06/01/2015

Carlizzle CrossFit – CrossFit

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WARM-UP:

Take 10 minutes to go through some mobility movements and break a sweat.

STRENGTH WOD:

Front Squat (3-3-3-3)

METCON WOD:

Modified Omar (Time)

For Time:

-10 Thrusters (95 / 65)

-15 Bar-Facing Burpees

-20 Thrusters (95 / 65)

-25 Bar-Facing Burpees

-30 Thrusters (95 / 65)

-35 Bar-Facing Burpees
REST, HYDRATE AND STRETCH

05/29/2015

Carlizzle CrossFit – CrossFit

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WARM-UP

Take 10 minutes to work on mobility and break a sweat.

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 THE WEEKEND!