04/10/2015

Carlizzle CrossFit – CrossFit

FRIDAY FUNDAY!!! LET’S DO WORK!

View Public Whiteboard

Dynamic Warm-Up (No Measure)

– Complete all movements on the mobility board

– 1 Minute Jump Rope

– 1 Minute Row
STRENGTH:

Deadlift (Find your One Rep Max)

METCON:

04/10/2015 METCON (Time)

Rx Plus WOD:

4 Rounds For Time:

– 20 Box Jump Overs (30/24)

– 10 Deadlifts (205/155)

– 20 HRPU’s

Rx WOD:

3 Rounds For Time:

– 20 Box Jump Overs (24/20)

– 10 Deadlifts (185/135)

– 20 HRPU’s
REST, HYDRATE AND STRETCH

04/09/2015

Carlizzle CrossFit – CrossFit

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Dynamic Warm-Up (No Measure)

– Complete all movements on the mobility board

– 30 Calorie Row

Skill WOD

Take 20-30 Minutes to work on the mechanics of an Olympic Lift or Power Lift you are unfamiliar with or uncomfortable with.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*Take a 5 minute rest then…

800m Run (Time)

Max Effort 800m Run
*48 Trips on the Turf

REST, HYDRATE AND STRETCH.

04/08/2015

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
STENGTH:

Hang Power Clean (Perform 3 Reps EMOM for 10 Minutes)

Rx WOD:

04/08/2015 METCON (AMRAP – Rounds and Reps)

14 Minute AMRAP

– 20 Wall Balls (20/15)

– 10 Ring Dips

– 10 Pull-Ups

– 20 Calorie Row

* REST, HYDRATE AND STRETCH

04/07/2015

Carlizzle CrossFit – CrossFit

View Public Whiteboard

Warm-up

– Foam Roll

– 10 Movements from Whiteboard

– 200 Meter Run

3 Rounds of:

– 5 Pull-Ups

– 10 Push-Ups

– 20 Sit-Ups

STRENGTH:

Bench Press (Find your One Rep Max)

Rx WOD:

04/06/2015 METCON (Time)

3 Rounds for Time:

– 25 Toes to Bar

– 30 Reverse Lunges (KB Goblet Hold)

– 25 KB Swings

(53/35)
REST, HYDRATE AND STRETCH

04/06/2015

Carlizzle CrossFit – CrossFit

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Warm-up

Complete at LEAST 10 Movements from the Mobility Board then row 500 Meters. No Lollygagging, your warm-up should be 10-15 minutes then on to your strength! LET’S DO WORK!

STRENGTH:

Back Squat (3-3-3-3-3)

*Weight stays the same across

Rx WOD:

04/05/2015 METCON (AMRAP – Rounds and Reps)

10 Minute AMRAP

– 7 Box Jump Overs (30/24)

– 7 Burpees

– 7 Situps

*Must start each round with a 50 Meter Bear Crawl.
** 50 Meters = 3 trips on turf.

REST, HYDRATE AND STRETCH

04/03/2015

Carlizzle CrossFit – CrossFit

Friday Fun Day!!!

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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 (5-5-5-5-5)

Rx WOD:

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

04/02/2015

Carlizzle CrossFit – CrossFit

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Warm-up

Dealers Choice! You can complete the Mobility Board or do something new an exciting like Row 5,000 Meters! Hey, it could happen.

STRENGTH:

Squat Clean and Jerk (1 Rep EMOM for 10 Minutes)

Rx WOD:

Roney (Time)

4 Rounds for time of:

200m Run

11 Thrusters, 135#

200m Run

11 Push Press, 135#

200m Run

11 Bench Press, 135#
In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011
To learn more about Roney click here

04/01/2015

Carlizzle CrossFit – CrossFit

APRIL FOOLS

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Warm-up

Walk over to the Mobility Board and learn every movement. Don’t skip a single one. The better you can move, the better you will feel, and the better you will perform!

STRENGTH:

Deadlift (3-3-3-3-3-3)

*Score your heaviest set of 3

Rx WOD:

Metcon (Time)

For Time:

-100 Burpees

April Fools!

No, but seriously… 100 Burpees for time!

Enjoy!

03/31/2015

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
STENGTH:

Clean and Jerk (Take 15-20 Minutes to work up to a heavy single)

Rx METCON:

The Man Maker (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

– Man Maker (30/20)

– Trips on Turf (Sprint)

*One Trip = one end to the other. You must be at either end to start a trip. (No midway starts)

03/30/2015

Carlizzle CrossFit – CrossFit

View Public Whiteboard

Warm-up

It’s time to get MOBILE! Now, walk your little fanny over to the whiteboard and take a gander.

STRENGTH:

Barbell Reverse Lunges (5-5-5-5 Each Leg)

* Alternate leg each rep

Rx METCON:

03/30/2015 (Time)

4 Rounds For Time:

– 15 Shoulder to Overhead (95/65)

– 15 Box Jumps (30″/24″)

– 15 Toes to Bar

– 15 Calorie Row