190917

Carlisle CrossFit – CrossFit

View Public Whiteboard

Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

190916

Carlisle CrossFit – CrossFit Teens

View Public Whiteboard

Gymnastics

Pull Up Progression

Hang from bar (alternate hollow position/arch position)

8 rounds: 5 seconds on: 10 seconds rest

Rest 1:00-2:00 minutes

Hold top of bar

8 rounds: 5 seconds on: 10 seconds off (or as long as possible)

Rest 1:00-2:00 minutes

Tempo ring rows: 3 sets of 8 with :60 rest, 0330

Metcon

Metcon (Time)

4 Rds for Time

200 m Sprint

20 Wall Balls

20 Alt OH Presses

Fundamentals_4

Carlisle CrossFit – Fundamentals and Orientation

View Public Whiteboard

SKILL WORK:

Front Squat (5-5-5-5)

Back Squat

Metcon (AMRAP – Reps)

ME Jump Roping (singles)

Metcon

Metcon (Time)

2 RFT

40 DU/80 Singles

30 Air Squats

20 Sit ups

10 Hand Release Push ups

Metcon (Time)

2 RFT

40 DU/80 Singles

30 Air Squats

20 Sit ups

10 Hand Release Push ups

190916

Carlisle CrossFit – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

You must accumulate in any order:

1 mile

50 box jumps (24/20)(20/18(stack of plates)

50 Alt DB Snatches (50/35)(45/30)(35/25)

50 Wall Balls (20/14)(14/10)(10/8)

Build your own adventure

Time cap 35 min
Think strategically about where your strengths are and how you do best in a longer WOD.

190913

Carlisle CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Front Squat (Build to a heavy single)

*Start around 60% of 1RM

*60-70-80-87-95-100+

Metcon

Metcon (Time)

3RFT

LVL 3(RX)

10 squat cleans (135/95)

8 Bar over Burpees

LVL 2

10 squat cleans (115/85)

8 Bar over Burpees

LVL 1

10 squat cleans (105/75)

8 Bar over Burpees

190912

Carlisle CrossFit – CrossFit

View Public Whiteboard

Weightlifting

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

* Add 10-15# from last time we did OHS unless you went too heavy

* THIS IS NOT SUPPOSED TO BE SUPER HEAVY

Metcon

Metcon (AMRAP – Reps)

12 EMOM

LVL 3(RX)

M1: 10 OHS (95/65)

M2: 20 Jumping Lunges

M3: ME Double Unders

M4: Rest

LVL 2

M1: 10 OHS (85/55)

M2: 20 Jumping Lunges

M3: ME Singles

M4: Rest

LVL 1

M1: 10 OHS (75/45)

M2: 20 Jumping Lunges

M3: ME Singles

M4: Rest