181212

Carlisle CrossFit – CrossFit

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Performance Care Lower Body

Metcon (No Measure)

10 Min AMRAP for Quality

20 Shoulder Taps (10 ea side)

10 Single Arm DB Presses (Moderate) (R+L)

25′ SA Farmers Carry (R_)

10 SA High Pulls (R+L)

25′ SA Farmers Carry (L)

50′ Bear Crawl

Weightlifting

Strict Press (3-3-3-3-3)

Build to a heavy 3

70-80-85-90-95+

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

LVL 3(RX)

Max Unbroken Wall Balls (20/15)

20 Cal Row

LVL 2

Max Unbroken Wall Balls (15/10)

20 Cal Row

LVL 1

Max Unbroken Wall Balls (10/8)

15 Cal Row

181210

Carlisle CrossFit – CrossFit

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Performance Care Upper Body

Metcon (No Measure)

10 Min AMRAP

10 PVC Pass Throughs

10 SL Arm RKB Swing:

10 SL Arm Suitcase Deadlift:

10 SL DB Step ups

20 Single Unders

Gymnastics

ME Strict Pull Ups (1 set)

As many reps as possible without coming off the bar

Metcon

Metcon (Time)

LVL 3 (RX)

100 DU

40 DB Step Ups (40/25)

40 Shoulder to OH (115/80)

40 Box Jump Overs (24/20)

40 T2B

40 Power Cleans

100 Double Unders

LVL 2

200 Singles

40 DB Step Ups (35/20)

40 Shoulder to OH (105/70)

40 Box Jump Overs (20/18)

40 Knees 2 Elbow/K290

40 Power Cleans

200 Singles

LVL 1

100 Singles

40 DB Step Ups (25/15)

40 Shoulder to OH (95/65)

40 Box Step Overs (24/20)

40 V-Ups

40 Power Cleans

100 Singles

181207

Carlisle CrossFit – CrossFit

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First Friday!

First Friday (No Measure)

Work a skill, practice a movement do a benchmark!

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
35# bar for women

Metcon

Countdown to Christmas (Time)

12 Push Ups

11 Squats

10 Sit Ups

9 Box Jumps (24/20)

8 KB Deadlifts (74/53)

7 Med Ball V Ups (20/15)

6 Mountain Climbers

5 Burpees

4 Jumping Plate Lunges (45/25)

3 Over Head PVC Squats

2 Pull Ups

1000 m Row
* Teams of 2 or 3

* Start with 12s, then 12, 11…then 12, 11, 10…12, 11, 10, 9…etc.

* Partition as needed

Merry Christmas!

Carlisle CrossFit – Open Gym

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Countdown to Christmas (Time)

12 Push Ups

11 Squats

10 Sit Ups

9 Box Jumps (24/20)

8 KB Deadlifts (74/53)

7 Med Ball V Ups (20/15)

6 Mountain Climbers

5 Burpees

4 Jumping Plate Lunges (45/25)

3 Over Head PVC Squats

2 Pull Ups

1000 m Row
* Teams of 2 or 3

* Start with 12s, then 12, 11…then 12, 11, 10…12, 11, 10, 9…etc.

* Partition as needed

Fundamentals_1

Carlisle CrossFit – Fundamentals and Orientation

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Discussion

Warm-up (No Measure)

What is CrossFit?

Methods

Format of WODs

Language

SKILL WORK:

Squat Basics

Working Squat Form/Mechanics
Squats

Wall Balls

Metcon (No Measure)

Rowing Basics

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Wall Balls

10 Sit ups

250 M Row