181112

Carlisle CrossFit – CrossFit

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Metcon

Wade (Time)

LVL 3 (RX)

For time, wearing a vest or body armor (20/14)

Run 1,200 meters

Then, 4 rounds of:

12 strict pull-ups

9 strict dips

 6 strict handstand push-ups

Then, run 1,200 meters

LVL 2

For time:

Run 1,200 meters

Then 4 rounds of:

12 strict pull-ups

9 strict dips

6 strict handstand push-ups

Then, run 1,200 meters

LVL 1

For time:

Run 800 meters

Then, 4 rounds of:

12 assisted pull-ups

9 knee push-ups

6 assisted dips

Then, run 800 meters
Time Cap of 40 min

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

Hey everyone, we’ve posted this on our facebook page as well, but follow this link and see what happened at Paradise, California. You can see the skeleton of what used to be a crossfit affiliate gym. There has been a lot of damage due to this fire.

https://www.facebook.com/mishawn.lui/videos/10213332931144663/

You can go to this address to donate through “Gofundme.”

https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.gofundme.com%2Fcustom-made-crossfitcamp-fire%3Fpc%3Dot_co_dashboard_a%26rcid%3Dddfad03af0d64af4835a6fae110d69a0%26fbclid%3DIwAR24Sl_jy0btWKD0m1SEAqp9hCmEG2Shx5yCEy4s8YMFlhPe-3SEv-q8rVI&h=AT2DSiHRC9h3IBbVUlTYDbhd4Mw9OSbj-HxG-H7exuHxNwLDyXZtZwZ6FluIGpxkQ9vTJ-pDfP9nb1M6leYJSHMHmaIELojOzXsAes1bfGL1OKtaK0mjnTXkWXTX29lJ7yvP-qahxJNJsWPWIkR5zIbsPydjU-Gd

 

181109

Carlisle CrossFit – CrossFit

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Weightlifting

Snatch Pull (4-4-4-4)

125% of 1RM Snatch

Metcon

Metcon (Time)

3 RFT

LVL 3(rx)

400 m Run

14 DB Snatches (40/30)

2 Man Makers

14 DB Push Presses

2 Man Makers

14 DB Front Rack Squats

2 Man Makers

LVL 2

400 m Run

14 DB Snatches (35/25)

2 Man Makers

14 DB Push Presses

2 Man Makers

14 DB Front Rack Squats

2 Man Makers

LVL 1

200 m Run

14 DB Snatches (30/25)

2 Man Makers

14 DB Push Presses

2 Man Makers

14 DB Front Rack Squats

2 Man Makers

181108

Carlisle CrossFit – CrossFit

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Weightlifting

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

* Start at 45% build heavy

* Go For 5 RM

Metcon

Metcon (3 Rounds for reps)

3 Min AMRAP

5 Deadlifts (205/155)

10 Box Jumps (24/20)

Rest 2 Min

4 Min AMRAP

10 Deadlifts (185/125)

10 Box Jumps (24/20)

Rest 2 Min

5 Min AMRAP

15 Deadlifts (155/105)

10 Box Jumps (24/20)

LVL 2

3 Min AMRAP

5 Deadlifts (185/125)

10 Box Jumps (20/18)

Rest 2 Min

4 Min AMRAP

10 Deadlifts (155/105)

10 Box Jumps

Rest 2 Min

5 Min AMRAP

15 Deadlifts (135/95)

10 Box Jumps

LVL 1

3 Min AMRAP

5 Deadlifts (155/105)

10 Step Ups

Rest 2 Min

4 Min AMRAP

10 Deadlifts (135/95)

10 Step Ups

Rest 2 Min

5 Min AMRAP

15 Deadlifts (115/85)

10 Step Ups