191019

Announcements Spirit Wear for Extra Points for Week 2 of the Open–Your favorite Sports Team for Friday Night Lights or in any class on Monday. Carlisle CrossFit – CrossFit View Public Whiteboard Team WOD Metcon (Time) 1000 M row 60 Back Squats (135/95)(105/75)(95/65) 40 Box Jumps (24/20)(20/18)(stack of plates) 20 Weighted Sit Ups (DB on Read More …

191018

Announcements Spirit Wear for Extra Points for Week 2 of the Open–Your favorite Sports Team for Friday Night Lights or in any class on Monday. Carlisle CrossFit – BodyWerks View Public Whiteboard Arch Hollow Tabata Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 25 Wall Balls 25 HRPU 25 Med Ball V-Ups

191018

Announcements Spirit Wear for Extra Points for Week 2 of the Open–Your favorite Sports Team for Friday Night Lights or in any class on Monday. Carlisle CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (8-8-8-8) 40% of 1RM same weight all 4 sets Skull Crushers (3 sets of 10-12) 10-20% of 1 RM Bench Read More …

191017

Announcements Spirit Wear for Extra Points for Week 2 of the Open–Your favorite Sports Team for Friday Night Lights or in any class on Monday. Carlisle CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (8-8-8-8) 45 % of 1 RM same weight Metcon Metcon (Time) 3 RFT LVL 3 12 Squat Cleans (135/95) 10 Read More …

Fundamentals_6

Announcements Spirit Wear for Extra Points for Week 2 of the Open–Your favorite Sports Team for Friday Night Lights or in any class on Monday. Carlisle CrossFit – Fundamentals and Orientation View Public Whiteboard Weightlifting Power Clean (5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP 50 Jump Rope 20 Wall Balls 15 Read More …

Jumpstart_8

Announcements Spirit Wear for Extra Points for Week 2 of the Open–Your favorite Sports Team for Friday Night Lights or in any class on Monday. Carlisle CrossFit – Jumpstart View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 DB Presses 15 DB Step UPS 15 Cal on the rower

191016

Carlisle CrossFit – BodyWerks View Public Whiteboard Metcon Metcon (Calories) 19 Min EMOM M1: 10 Heavy Seated DB Presses M2: 10 Box Jumps (stack of plates) M3: 10 Burpees over the erg (stepping) M4: ME Cal Row M5: Rest CORE WOD: Coach’s Choice (No Measure) Coach’s Choice

Fundamentals_5

Carlisle CrossFit – Fundamentals and Orientation View Public Whiteboard SKILL WORK: Snatch (5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 10 Hang power snatches 15 KBS 200 M row

191016

Carlisle CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) LVL 3 Buy-in 1000 m Row [Then 2 Rds] 100 Double Unders 50 DB front Rack Walking Lunges (1DB) (50/35) 25 DB Snatches (50/35) Cash Out 800 m run LVL 2 Buy-in 1000 m Row [Then 2 Rds] 200 Singles 50 DB front Rack Walking Read More …

191016

Carlisle CrossFit – CrossFit Teens View Public Whiteboard Gymnastics Handstand Hold (Time) LVL 1: Kick up to Hold for 5 seconds; rest for 15 for 6 sets LVL 2: Kick up to Handstand hold for 15 seconds rest for 25 for 4 sets LVL 3: kick up to Handstand hold for 30 seconds rest for Read More …