09/24/2015

Carlizzle CrossFit – CrossFit

THRUSTER THURSDAY!

View Public Whiteboard

WARM-UP:

– Full Body Joint Mobility

2 Rounds NFT of:

– 15 KB Swings

– 10 Goblet Squats

– 5-10 Chin Ups

– 5-10 HRPU’s

(10 Minute Cap)

STRENGTH WOD:

Clean Complex (Take 15 Minutes to find your 1RM)

Clean Pull + Clean + Hang Clean

METCON WOD:

09/24/2015 (AMRAP – Rounds)

With a running clock complete 3 Thrusters EMOTM.

From 0:00-5:00 (75 / 65)

From 5:00-10:00 use (95 / 75)

From 10:00-15:00 use (115 / 85)

And so on….

Continue adding weight every 5 minutes for as long as you are able. Men add 20 lbs. Women add 10 lbs.
Your score is what round (a.k.a Minute) you completed last, not what round you made it to but failed.

REST, HYDRATE AND STRETCH

09/23/2015

Carlizzle CrossFit – CrossFit

View Public Whiteboard

WARM-UP:

3 Rounds NFT of:

– 200 Meter Jog

– 8-10 PVC OHS

– 5 Pullups or 10 Ring Rows

– 10 Pushups

– 3-5 Strict T2Bar or T2Rings

(10 Minute Cap)

STRENGTH WOD:

Bench Press (1 x 5)

Bench Press (1 x 3)

Bench Press (2 x 2)

This is the same Rep Scheme we did on 09/08/15… Try to progress. (15 Minute Cap)

METCON WOD:

09/23/2015 (Time)

For Time:

– 800 Meter Run

– 50 Alt. DB Snatches (55 / 35)

– 800 Meter Run
(30 Minute Cap)

REST, HYDRATE AND STRETCH

09/22/2015

Carlizzle CrossFit – CrossFit

View Public Whiteboard

WARM-UP:

– 500 Meter Row

– Childs Pose / Cobra

– Piriformis Stretch

– Couch Stretch

– Squat / Rot. / Ext.

– Wall Slides

– PVC Pass-Throughs

Neural Charge:

– Knee Jumps

– Vertical to Broad Jumps

STRENGTH WOD:

Barbell Reverse Lunges (2 x 4 / Leg @ 70%)

Barbell Reverse Lunges (2 x 3 / Leg @ 80%)

Barbell Reverse Lunges (1 x 2 / Leg @ 90%)

METCON WOD:

09/22/2015 (Time)

For Time:

Buy In- 400 Meter Run

30 – 20 -10

– Wall Balls (20 / 15)

– American KBS (53 / 35)

– Strict Mt. Climbers

Cash Out- 50 Jumping Jacks
REST, HYDRATE AND STRETCH

09/21/2015

Carlizzle CrossFit – CrossFit

View Public Whiteboard

WARM-UP:

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

STRENGTH WOD:

Push Press (2 x 3 @ 80%)

Split Jerk (2 x 3 @ 80%)

METCON WOD:

09/21/2015 (Time)

5 Rounds for Time:

– 5 Shoulder to Overhead (115 / 85)

– 7 Front Squats (115 / 85)

– 9 Lateral Bar Burpees
REST, HYDRATE AND STRETCH

Friday Funday

Carlizzle CrossFit – CrossFit

HAPPY BIRTHDAY ANDY!

View Public Whiteboard

MOBILITY WOD:

Let’s get mobile! Spend 15 minutes working on mobilizing some areas with restricted range of motion. Inefficiencies in movement lead to loss of performance and injury. Improving mobility allows for safe and efficient movement mechanics.

STRENGTH WOD:

Choose a lift that you want to PR. The rep scheme is optional as well.

METCON WOD:

Friday Funday MetCon (No Measure)

Choose a CrossFit Benchmark MetCon to try for the first time or challenge yourself by beating a MetCon that you’ve previously completed. Let’s Progress!
REST, HYDRATE, STRETCH AND ENJOY YOUR WEEKEND!

09/16/2015

Carlizzle CrossFit – CrossFit

View Public Whiteboard

WARM-UP:

3 Rounds of:

– 10 Pause Squats (3 Sec.)

– 10 Push Ups

– 10 Pull Ups

– :30 Hollow Rock Hold

– :30 Arch Body Hold

Neural Charge:

– 5 Knee Jumps

– 5 Vertical to Broad Jumps

STRENGTH WOD:

Barbell Complex #1 (Take 15 Minutes to find your 1RM for the complex)

Power Clean + Hang Power Clean + Front Squat
If these movements are new for you, please focus on your technique. Remember… Safety of movement… Then consistently perform movement safely… Then increase intensity.

METCON WOD:

09/16/2015 (AMRAP – Rounds and Reps)

15 Minute AMRAP

Buy In- 400 Meter Run

– 5 Burpees

– 10 Toes To Bar

– 15 HRPU’s

– 20 MB Jumping Lunges (20 / 10)
REST, HYDRATE AND STRETCH

09/15/2015

Carlizzle CrossFit – CrossFit

View Public Whiteboard

MOBILITY WOD:

Dynamic Warm-Up (No Measure)

– Foam Roll

– Childs Pose / Cobra

– T-Spine Rotation

– Mad Cat / Cow

– Frog Stretch

– Forearm Stretch

– Hip Flexor Lunge

– Cossack

– Squat / Extension

– Ankle Flexion

– Ring the Rag

– Wall Slides

– PVC Pass-Throughs

– PVC Overhead Squat

STRENGTH WOD:

Klokov Press (4 x 3 @ 80%)

Strict Pull-Ups (2 x Max Effort)

METCON WOD:

09/15/2015 (Time)

4 Rounds For Time:

– 50 Double Unders (x3 Singles)

– 30 Situps

– 10 Push Press (115 / 75)
REST, HYDRATE AND STRETCH

09/14/2015

Carlizzle CrossFit – CrossFit

View Public Whiteboard

WARM-UP:

– Joint Mobility

– 100 Meter Run Forward

– 100 Meter Run Backward

– 1 Trip High Knees

– 1 Trip Butt Kicks

– 1 Trip Toy Soliders

– 10 PVC Pass Throughs

– 10 PVC OHS

STRENGTH WOD:

Front Squat (5 @ 60%)

Front Squat (5 @ 65%)

Front Squat (2 x 5 @ 75%)

METCON WOD:

09/14/2015 (AMRAP – Rounds and Reps)

15 Minute AMRAP:

– 10 Burpee Box Jump Overs (24″/20″)

– 200 Meter Run (12 Trips on Turf)
Score is Rounds plus Reps. 1 Trip on Turf is 1 Rep.

REST, HYDRATE AND STRETCH

09/11/2015

Carlizzle CrossFit – CrossFit

FRIDAY FUNDAY

View Public Whiteboard

MOBILITY WOD:

Let’s get mobile! Spend 15 minutes working on mobilizing some areas with restricted range of motion. Inefficiencies in movement lead to loss of performance and injury. Improving mobility allows for safe and efficient movement mechanics.

STRENGTH WOD:

Choose a lift that you want to PR. The rep scheme is optional as well.

METCON WOD:

Friday Funday MetCon (No Measure)

Choose a CrossFit Benchmark MetCon to try for the first time or challenge yourself by beating a MetCon that you’ve previously completed. Let’s Progress!
REST, HYDRATE, STRETCH AND ENJOY YOUR WEEKEND!

09/10/2015

Carlizzle CrossFit – CrossFit

View Public Whiteboard

WARM-UP:

– Joint Mobility

– 200 Meter Run

– 5 Knee Jumps

– 5 Vertical to Broad Jump

GYMNASTICS:

– 6 x Wall Walks with :10 Hold

– 5 x Hollow Body with :30 Hold

– 4 x Max distance Handstand walks

STRENGTH WOD:

Push Press (3 x 5 @ 80%)

METCON WOD:

04/13/2015 METCON (Time)

21 – 15 – 9 Reps for Time of:

– Kettlebell Thrusters (35/26)

– Rower (Calories)

– Ab Mat Sit-ups
REST, HYDRATE AND STRETCH