190419

Carlisle CrossFit – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

LVL 3(RX)

3 RDS

600 m Run

25 Wall Balls (20/14)

20 KBS (53/35)

15 Jumping Plate lunges (45)

LVL 2

3 RDS

600 m Run

25 Wall Balls (14/10)

20 KBS (44/26)

15 Jumping Plate lunges (25)

LVL 2

3 RDS

400 m Run

25 Wall Balls (10/8)

20 KBS (35/20)

15 Jumping lunges

191804

Carlisle CrossFit – CrossFit

View Public Whiteboard

Weightlifting

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

*2-3 lighter warm up sets

*work up to heavy single

Metcon

Metcon (Time)

3 rounds for time

LVL 3(RX)

50 Ft Handstand Walk

18 Chest-To-Bar Pull-ups

50 Ft Double DB Front Rack Lunge Walk (50/35)

LVL 2

50 Ft Bear Crawl

18 Chin over the bar pull ups

50 Ft Double DB Front Rack Lunge Walk (35/20)

LVL 1

50 Ft Bear Crawl

18 Jumping Pull-ups

50 Ft Double DB Front Rack Lunge Walk (25/15)
15 min CAP

190417

Carlisle CrossFit – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

LVL 3 (RX)

100 Double Unders

50 Sit Ups

100 M Row

50 HR Push Ups

100 Double Unders

50 Squats

100 M Row

50 V-ups

LVL 2

200 Singles

50 Sit Ups

100 M Row

50 HR Push Ups (Modified)

200 Singles

50 Squats

100 M Row

50 V-ups

LVL 1

100 Singles

30 Sit Ups

100 M Row

30 HR Push Ups (Knees)

100 Singles

30 Squats

100 M Row

30 V-ups
*Every 3 min=>10 Burpees

*Time Cap 25 Min

Fundamentals_1

Carlisle CrossFit – Fundamentals and Orientation

View Public Whiteboard

Discussion

Warm-up (No Measure)

What is CrossFit?

Methods

Format of WODs

Language

SKILL WORK:

Metcon (No Measure)

Rowing Basics

Squat Basics

Working Squat Form/Mechanics
Squats

Wall Balls

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Wall Balls

10 Sit ups

250 M Row

190415

Carlisle CrossFit – CrossFit

View Public Whiteboard

Gymnastics

ME Toes 2 Bar

Metcon

Metcon (Calories)

LVL 3(RX)

20 Min EMOM

M1: 12 Toes 2 Bar

M2: 12 Box Jumps (24/20)

M3: ME Row for Cals

M4: Rest

LVL 2

20 Min EMOM

M1: 12 K2E/K290

M2: 12 Box Jumps (20/18)

M3: ME Row for Cals

M4: Rest

LVL 1

20 Min EMOM

M1: 12 V-ups

M2: 12 Box Jumps (Stack of plates)

M3: ME Row for Cals

M4: Rest

Saturday Team WOD

Announcements

New Saturday Schedule! Two classes on Saturdays. 7:30 – 8:30 am CrossFit and 8:30- 9:30 am CrossFit. Join us for Team WODs on Saturday!

Carlisle CrossFit – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Teams of 2

300 DUs

3Rds

15 Thruster (95/65)

20 Bar over Burpees

25 Pull ups

200 DUs

2Rds

15 Thruster (95/65)

20 Bar over Burpees

25 Pull ups

100 DUs

1Rd

15 Thruster (95/65)

20 Bar over Burpees

25 Pull ups