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

04/10/2015

Carlizzle CrossFit – CrossFit

FRIDAY FUNDAY!!! LET’S DO WORK!

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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

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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