Fundamentals_5

Announcements

New Saturday Schedule! Two classes on Saturdays. 7:30 – 8:30 am CrossFit and 8:30- 9:30 am CrossFit. Join us for Team WODs on Saturday!

Carlisle CrossFit – Fundamentals and Orientation

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SKILL WORK:

Snatch (5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

10 Hang power snatches

15 KBS

200 M row

190411

Announcements

New Saturday Schedule! Two classes on Saturdays. 7:30 – 8:30 am CrossFit and 8:30- 9:30 am CrossFit. Join us for Team WODs on Saturday!

Carlisle CrossFit – CrossFit

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Metcon

Metcon (Time)

LVL 3(RX)

3RFT

400 m run

15 S2OH (135/95)

30 Double Unders

15 HSPU

100 m Single Arm OH DB Walking Lunge (50/35)

rest 2 min

LVL 2

3RFT

400 m run

15 S2OH (115/75)

60 Singles

15 Inv Floor Press

100 m Single Arm OH DB Walking Lunge (40/30)

rest 2 min

LVL 1

3RFT

200 m run

15 S2OH (95/65)

30 Singles

15 Heavy Seated DB Press

50 m Single Arm OH DB Walking Lunge (35/25)

rest 2 min
27 min time cap

190410

Announcements

New Saturday Schedule! Two classes on Saturdays. 7:30 – 8:30 am CrossFit and 8:30- 9:30 am CrossFit. Join us for Team WODs on Saturday!

Carlisle CrossFit – CrossFit

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Gymnastics

Ring Dips (1 set)

Max Effort for one set

Metcon

Metcon (AMRAP – Rounds and Reps)

LVL 3(RX)

12 min AMRAP

20 Pull Ups

10 burpees

20 Toes 2 Bar

10 Burpees

LVL 2

12 min AMRAP

20 Ring Rows

10 burpees

20 K2E/K290

10 Burpees

LVL 1

12 min AMRAP

20 Ring Rows

10 burpees

20 V-ups

10 Burpees

Metcon (AMRAP – Rounds and Reps)

LVL 3(RX)

12 min AMRAP

20 Pull Ups

10 burpees

20 Toes 2 Bar

10 Burpees

LVL 2

12 min AMRAP

20 Ring Rows

10 burpees

20 K2E/K290

10 Burpees

LVL 1

12 min AMRAP

20 Ring Rows

10 burpees

20 V-ups

10 Burpees

Fundamentals_4

Announcements

New Saturday Schedule! Two classes on Saturdays. 7:30 – 8:30 am CrossFit and 8:30- 9:30 am CrossFit. Join us for Team WODs on Saturday!

Carlisle CrossFit – Fundamentals and Orientation

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SKILL WORK:

Front Squat (5-5-5-5)

Back Squat

Metcon (AMRAP – Reps)

ME Jump Roping (singles)

Metcon

Metcon (Time)

2 RFT

40 DU/80 Singles

30 Air Squats

20 Sit ups

10 Hand Release Push ups

190409

Announcements

New Saturday Schedule! Two classes on Saturdays. 7:30 – 8:30 am CrossFit and 8:30- 9:30 am CrossFit. Join us for Team WODs on Saturday!

Carlisle CrossFit – CrossFit

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Weightlifting

Deadlift (5-5-3-2-1)

*Take 25 min to build to a heavy single

*Warm up with 2-3 lighter sets, then 70%-80%-87%-95%-100+

*Take 2-3 min in between sets at 80%+

Metcon

Metcon (No Measure)

1 mi run at 75% effort
Use this as a recovery run after heavy DLs.

Recovery

Metcon (No Measure)

ROMWOD

190408

Announcements

New Saturday Schedule! Two classes on Saturdays. 7:30 – 8:30 am CrossFit and 8:30- 9:30 am CrossFit. Join us for Team WODs on Saturday!

Carlisle CrossFit – CrossFit

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Weightlifting

Strict Press (5-5-3-2-1)

2-3 Lighter warm up sets then: 70%-80%-87%-95%-100+

Metcon

2k Row (Time)

Max Effort 2k Row

190406

Carlisle CrossFit – CrossFit

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Team WOD

Metcon (Time)

Teams of 2

1 mile run w/plate (as a team; run together, one person has plate at all times)

THEN

4 Rounds

40 Anchored Wall Ball Sit Ups (team links feet together)

30 Wall Balls

40 Box Jumps
RX+: 45# plate/20# Wall Ball/24″ box

RX: 25# plate/14 # Wall ball/20″ Box

Fundamentals_3

Announcements

New Saturday Schedule! Two classes on Saturdays. 7:30 – 8:30 am CrossFit and 8:30- 9:30 am CrossFit. Join us for Team WODs on Saturday!

Carlisle CrossFit – Fundamentals and Orientation

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Discussion

Warm-up (No Measure)

Wodify Scoring

Weightlifting

Deadlift (1-1-1-1)

Metcon

2k Row (Time)

Max Effort 2k Row

MOBILITY / ACTIVATION:

Metcon (No Measure)

ROMWOD

First Friday!

Announcements

New Saturday Schedule! Two classes on Saturdays. 7:30 – 8:30 am CrossFit and 8:30- 9:30 am CrossFit. Join us for Team WODs on Saturday!

Carlisle CrossFit – CrossFit

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First Friday!

First Friday (No Measure)

Work a skill, practice a movement do a benchmark!

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

190404

Announcements

New Saturday Schedule! Two classes on Saturdays. 7:30 – 8:30 am CrossFit and 8:30- 9:30 am CrossFit. Join us for Team WODs on Saturday!

Carlisle CrossFit – CrossFit

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Gymnastics

Toes-To-Bar (X-X-X)

3 sets of T2B

Add 2 from last time

Same number across all three sets

Metcon

Metcon (Time)

LVL 3(RX)

200 M run x 8

LVL 2

200 M Run x 6

LVL 1

200 M run x 4
Rest for as long as it takes to run each 200

Score total time to run all 8 200s including the rest.