190610

Announcements

Pick up your tickets for Sunday’s Harrisburg Area Roller Derby Bout in the gym today through Saturday. We will meet at Pizza Boy Brewing Co. in Enola located at 2240 Millenium Way, Enola at 4 pm for an early dinner before the bout. Doors open at the Olympic Skating Rink, 60 E. Shady Lane, Enola at 5:30. Bout starts at 6 pm.

Carlisle CrossFit – CrossFit

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Weightlifting

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

*60%-70%-80%-85%-90%

*Build to heavy 5

Metcon

Metcon (Time)

3RFT

LVL 3(RX)

20 Front Squats (115/75)

20 Back Rack Lunges

200 m Row

LVL 2

20 Front Squats (95/65)

20 Back Rack Lunges

200 m Row

LVL 1

20 Front Squats (75/45)

20 Back Rack Lunges

200 m Row

Fundamentals_4

Announcements

Pick up your tickets for Sunday’s Harrisburg Area Roller Derby Bout in the gym today through Saturday. We will meet at Pizza Boy Brewing Co. in Enola located at 2240 Millenium Way, Enola at 4 pm for an early dinner before the bout. Doors open at the Olympic Skating Rink, 60 E. Shady Lane, Enola at 5:30. Bout starts at 6 pm.

Carlisle CrossFit – Fundamentals and Orientation

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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

190610

Announcements

Pick up your tickets for Sunday’s Harrisburg Area Roller Derby Bout in the gym today through Saturday. We will meet at Pizza Boy Brewing Co. in Enola located at 2240 Millenium Way, Enola at 4 pm for an early dinner before the bout. Doors open at the Olympic Skating Rink, 60 E. Shady Lane, Enola at 5:30. Bout starts at 6 pm.

Carlisle CrossFit – BodyWerks

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Metcon

Metcon (Time)

5 RFT

50 DU/100 Singles

10 Wall Balls (20/14)

10 Box Step

CORE WOD:

Core work (Time)

10 min of core work

Team WOD Saturday!

Announcements

Pick up your tickets for Sunday’s Harrisburg Area Roller Derby Bout in the gym today through Saturday. We will meet at Pizza Boy Brewing Co. in Enola located at 2240 Millenium Way, Enola at 4 pm for an early dinner before the bout. Doors open at the Olympic Skating Rink, 60 E. Shady Lane, Enola at 5:30. Bout starts at 6 pm.

Carlisle CrossFit – CrossFit

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Team WOD

Metcon (Time)

Teams of 2

2 RFT

50 Cleans (115/75)

40 Thrusters (115/75)

30 Push Press (115/75)

*every 4 minutes 400m run

First Friday!

Announcements

Pick up your tickets for Sunday’s Harrisburg Area Roller Derby Bout in the gym today through Saturday. We will meet at Pizza Boy Brewing Co. in Enola located at 2240 Millenium Way, Enola at 4 pm for an early dinner before the bout. Doors open at the Olympic Skating Rink, 60 E. Shady Lane, Enola at 5:30. Bout starts at 6 pm.

Carlisle CrossFit – CrossFit

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First Friday!

First Friday (No Measure)

Work a skill, practice a movement do a benchmark!

Lucy (Time)

5 Rounds for Time

5 Pull-ups

10 Burpees

400 meter Run

190607

Announcements

Pick up your tickets for Sunday’s Harrisburg Area Roller Derby Bout in the gym today through Saturday. We will meet at Pizza Boy Brewing Co. in Enola located at 2240 Millenium Way, Enola at 4 pm for an early dinner before the bout. Doors open at the Olympic Skating Rink, 60 E. Shady Lane, Enola at 5:30. Bout starts at 6 pm.

Carlisle CrossFit – BodyWerks

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Metcon

Lucy (Time)

5 Rounds for Time

5 Pull-ups

10 Burpees

400 meter Run

MOBILITY / ACTIVATION:

Warm-up (No Measure)

ROMWOD

190607

Announcements

Pick up your tickets for Sunday’s Harrisburg Area Roller Derby Bout in the gym today through Saturday. We will meet at Pizza Boy Brewing Co. in Enola located at 2240 Millenium Way, Enola at 4 pm for an early dinner before the bout. Doors open at the Olympic Skating Rink, 60 E. Shady Lane, Enola at 5:30. Bout starts at 6 pm.

Carlisle CrossFit – BodyWerks

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Metcon

Metcon (5 Rounds for time)

Every 5 Min for 20 Min

10 Box Step Ups (24/20)

12 Burpees

14 Jumping Pull Ups

12/10 Cal Row

CORE WOD:

Coach’s Choice (No Measure)

Coach’s Choice

Fundamentals_3

Announcements

Pick up your tickets for Sunday’s Harrisburg Area Roller Derby Bout in the gym today through Saturday. We will meet at Pizza Boy Brewing Co. in Enola located at 2240 Millenium Way, Enola at 4 pm for an early dinner before the bout. Doors open at the Olympic Skating Rink, 60 E. Shady Lane, Enola at 5:30. Bout starts at 6 pm.

Carlisle CrossFit – Fundamentals and Orientation

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Discussion

Warm-up (No Measure)

Wodify Scoring

Weightlifting

Deadlift (1-1-1-1)

Metcon

2k Row (Time)

Max Effort 2k Row

MOBILITY / ACTIVATION:

Metcon (No Measure)

ROMWOD

190606

Announcements

Pick up your tickets for Sunday’s Harrisburg Area Roller Derby Bout in the gym today through Saturday. We will meet at Pizza Boy Brewing Co. in Enola located at 2240 Millenium Way, Enola at 4 pm for an early dinner before the bout. Doors open at the Olympic Skating Rink, 60 E. Shady Lane, Enola at 5:30. Bout starts at 6 pm.

Carlisle CrossFit – CrossFit

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Weightlifting

Deadlift (5-5-5-5-5)

*Build to a heavy 5

*Add weight each round

*Record heaviest

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

LVL 3(RX)

20 Wall Balls (20/14)

15 Sumo Deadlifts (200/135)

100 m Row

LVL 2

20 Wall Balls (14/10)

15 Sumo Deadlifts (185/125)

100 m Row

LVL 1

20 Wall Balls (10/8)

15 Sumo Deadlifts (155/105)

100 m Row

190605

Carlisle CrossFit – BodyWerks

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Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

400 M Row

25′ KB 1 Arm Farmer Carry (53/35)

25′ 1 Arm Farmer Carry (53/35)

20 Sit Ups

15 KB Deadlifts (55/35)

10 Burpee Box Step Overs (20/18)

CORE WOD:

Coach’s Choice (No Measure)

Coach’s Choice