04/24/2015

Carlizzle CrossFit – CrossFit

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Let’s Get Warm (No Measure)

– 5 Movements from Mobility Board

– 200 Meter Run (12 Trips)

– 10 PVC Pass-Throughs

– 10 PVC Overhead Squats

– 10 PVC Good Mornings

– 30 DU’s or 90 Single Jump Ropes
STRENGTH:

Barbell Complex (1 Rep each movement for 8 Rounds)

– Deadlift

– Power Clean

– Hang Power Clean

– Squat Clean
GO HEAVY!!! Rest after each set. Find a weight you can do for all 8 sets

METCON WOD:

FRIDAY FUNDAY!

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 AND STRETCH

04/23/2015

Carlizzle CrossFit – CrossFit

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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:

Front Squat (5-5-5-5)

Rx WOD:

04/23/2015 METCON (Time)

4 Rounds For Time:

– 20 Wall Balls (30/20)

– 15 Hang Power Cleans (115/95)

– 10 Toes to Bars

– 5 Burpees

– 400 Meter Run (24 Trips)
* 30 Minute Cap

REST, HYDRATE AND STRETCH

04/22/2015

Carlizzle CrossFit – CrossFit

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Dynamic Warm-Up (No Measure)

– Foam Roll

– Childs Pose / Cobra

– T-Spine Rotation

– Mad Cat / Cow

– Forearm Stretch

– Hip Flexor Lunge

– Kossack

– Squat / Extension

– Ankle Flexion

– Ring the Rag

– Wall Slides

– PVC Pass-Throughs

– PVC Overhead Squat
STRENGTH:

Barbell Complex (1 Rep each movement for 5 Rounds)

– Deadlift

– Power Clean

– Hang Power Clean

– Squat Clean
*Go Heavy! Weight remains the same for all 5 rounds

Rx WOD:

04/22/2015 METCON (Time)

15 – 12 – 9 – 6 – 3 Reps of:

– Clean and Jerk (135/95)

– Burpees with Target (9’/8′)
REST, HYDRATE AND STRETCH

04/21/2015

Carlizzle CrossFit – CrossFit

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Dynamic Warm-Up (No Measure)

– Foam Roll

– Childs Pose / Cobra

– T-Spine Rotation

– Mad Cat / Cow

– Forearm Stretch

– Hip Flexor Lunge

– Kossack

– Squat / Extension

– Ankle Flexion

– Ring the Rag

– Wall Slides

– PVC Pass-Throughs

– PVC Overhead Squat
STRENGTH:

Overhead Squat (3-3-3-3-3)

Rx WOD:

04/21/2015 METCON (AMRAP – Reps)

14 Minute AMRAP

– 3 Ab Mat Sit-Ups

– 3 MB Ground to Overheads (30/20)

– 3 Box Jump Overs (30/24)

– 6 Ab Mat Sit-Ups

– 6 MB Ground to Overheads (30/20)

– 6 Box Jump Overs (30/24)

– 9 Ab Mat Sit-Ups

– 9 MB Ground to Overheads (30/20)

– 9 Box Jump Overs (30/24)

* Continue to increase by 3 and climb as high as possible in 14 Minutes
REST, HYDRATE AND STRETCH

04/20/2015

Carlizzle CrossFit – CrossFit

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Dynamic Warm-Up (No Measure)

– Foam Roll

– Childs Pose / Cobra

– T-Spine Rotation

– Mad Cat / Cow

– Forearm Stretch

– Hip Flexor Lunge

– Kossack

– Squat / Extension

– Ankle Flexion

– Ring the Rag

– Wall Slides

– PVC Pass-Throughs

– PVC Overhead Squat
STRENGTH:

Push Press (4-4-4-4)

Rx WOD:

04/20/2015 METCON (Time)

21 – 15 – 9 – 15 – 21 Reps of:

– Sumo Deadlift High Pull (95/65)

– Lateral Bar Burpee

* 5 Toes to Bar after each round

04/16/2015

Carlizzle CrossFit – CrossFit

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Skill WOD

Take 15 minutes to work on the mechanics of any gymnastics movement you are uncomfortable with. (Ring Dips, Muscle Ups, Toes to Bar, etc.)

STRENGTH:

Deadlift (4-4-4-4)

GO HEAVY! Find a weight you can use for all four sets.

Rx WOD:

04/15/2015 METCON (AMRAP – Reps)

1 Minute AMRAP of each movement:

– Box Jump Overs (24/20)

– Alternating DB Snatches (40/30)

– Ab Mat Sit-Ups

– Calorie Row (Calories count for Reps)

– HRPU’s

3 Rounds for Reps

* 30 second rest between each movement and 2:00 rest between rounds
REST, HYDRATE AND STRETCH

04/15/2015

Carlizzle CrossFit – CrossFit

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Dynamic Warm-Up (No Measure)

– Foam Roll

– Childs Pose / Cobra

– T-Spine Rotation

– Mad Cat / Cow

– Forearm Stretch

– Hip Flexor Lunge

– Kossack

– Squat / Extension

– Ankle Flexion

– Ring the Rag

– Wall Slides

– PVC Pass-Throughs

– PVC Overhead Squat
Rx Endurance WOD:

MedBall Fun Run (Time)

4 Rounds for Time of:

– 400 Meter Run with MedBall (20 / 15)

– 20 Wall Balls

– 400 Meter Run with MedBall (20 / 15)

– 20 Air Squats (Butt to Ball)

*If you drop your MedBall anytime during the WOD except for the Air Squats you receive a 3 Burpee Penalty. All burpees must be completed after the WOD is finished and you can’t record your time until all burpees are complete. Enjoy!
REST, HYDRATE AND STRETCH

04/14/2015

Carlizzle CrossFit – CrossFit

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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:

Shoulder Press (3 x Max Reps @ 70% 1RM)

Rx WOD:

04/14/2015 METCON (Time)

30 – 20 – 10 Reps for Time of:

– Front Squats (95/65)

– Burpees

– Toes to Bar
REST, HYDRATE AND STRETCH

04/13/2015

Carlizzle CrossFit – CrossFit

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Warm-Up (No Measure)

– Foam Roll

– Childs Pose to Cobra

– Kossacks

– Squat/Rotation/Extension

– Ring the Rag

– PVC Pass Throughs

– PVC Overhead Squats

– 200 Meter Run

– 1:00 Plank
STRENGTH:

Overhead Squat (5-5-5-5)

Rx WOD:

04/13/2015 METCON (Time)

21 – 15 – 9 Reps for Time of:

– Kettlebell Thrusters (35/26)

– Rower (Calories)

– Ab Mat Sit-ups