190215

Carlisle CrossFit – BodyWerks

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Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

400 M Row

25′ KB 1 Arm Farmer Carry (53/35)

25′ 1 Arm Farmer Carry (53/35)

20 Sit Ups

15 KB Deadlifts (55/35)

10 Burpee Box Step Overs (20/18)

CORE WOD:

Coach’s Choice (No Measure)

Coach’s Choice

190215

Carlisle CrossFit – CrossFit

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Weightlifting

Clean Complex (2-2-2-2-2)

Clean Pull + Clean + Hang Clean
*10 min EMOM

* 80% of hang clean

*Add weight; record heaviest

Metcon

Metcon (Time)

LVL 3(RX)

21-15-9

HSPU

Hang Power Cleans (95/65)

LVL 2

21-15-9

Inverted floor press

Hang Power Cleans (85/55)

LVL 1

18-12-6

Heavy Seated DB press

Hang Power Cleans (75/45)

Happy Valentine’s Day Partner WOD

Carlisle CrossFit – CrossFit

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Metcon

Metcon (Time)

2 RFT

14 Box Jumps (24/20)

14 Synchro Kettlebell Deadlifts (53/35)

14 Kettlebell Swings (53/35)

14 Partner Burpees (with hand clap at bottom)

14 Wall Balls (20/14)

14 Synchro Air Squats

14 Pull ups

14 Partner Med Ball Sit Ups

14 Cal Row
* Partition Individual movements as needed

* Synchro movements and partner burpees are done together

190213

Carlisle CrossFit – BodyWerks

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Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

400 M Row

25′ KB 1 Arm Farmer Carry (53/35)

25′ 1 Arm Farmer Carry (53/35)

20 Sit Ups

15 KB Deadlifts (55/35)

10 Burpee Box Step Overs (20/18)

CORE WOD:

Coach’s Choice (No Measure)

Coach’s Choice

190213

Carlisle CrossFit – CrossFit Teens

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Gymnastics

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Metcon

Metcon (3 Rounds for reps)

LVL 3(RX)

3 Rounds for max reps

M1: ME Med Ball V-Ups (20/14)

M2: ME Jumping Lunges to a plate (45#)

M3: ME Push Ups (No worm)

M4: ME Double Unders

Rest 2 min

LVL 2

3 Rounds for max reps

M1: ME V-Ups

M2: ME Jumping Lunges

M3: ME Push Ups

M4: ME Singles

Rest 2 min

LVL 1

3 Rounds for max reps

M1: ME Sit ups/anchored sit ups

M2: ME Lunges

M3: ME Push Ups modified

M4: ME Singles

Rest 2 min

190213

Carlisle CrossFit – CrossFit

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Gymnastics

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Metcon

Metcon (3 Rounds for reps)

LVL 3(RX)

3 Rounds for max reps

M1: ME Med Ball V-Ups (20/14)

M2: ME Jumping Lunges to a plate (45#)

M3: ME Push Ups (No worm)

M4: ME Double Unders

Rest 2 min

LVL 2

3 Rounds for max reps

M1: ME V-Ups

M2: ME Jumping Lunges

M3: ME Push Ups

M4: ME Singles

Rest 2 min

LVL 1

3 Rounds for max reps

M1: ME Sit ups/anchored sit ups

M2: ME Lunges

M3: ME Push Ups modified

M4: ME Singles

Rest 2 min

190212

Carlisle CrossFit – CrossFit Kids

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Gymnastics

Wall Walks (3-3-3)

Wall walk, ME Time in hold position

Handstand Hold (Time)

Metcon

Metcon (No Measure)

Stations

Plank holds

Wall Walks/Handstand Kick ups

Jump Ropes

Anchored Sit ups

Mountain Climbers

Low crawl/high crawl

Rope Climb/Rope Pulls

Burpees

ME Calorie Row

Game

190212

Carlisle CrossFit – CrossFit

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Weightlifting

DL/SCL/S2OH Complex (1-1-1-1-1-1)

9 Deadlifts

6 Squat Cleans

3 S2OH
E2MOM 12 Min

Start at 40% of split jerk max, add weight

Metcon

Metcon (Time)

LVL 3(RX)

3 RFT

40 Wall Balls (20/14)

30 Deadlifts (50% of 1RM)

20 Bar Over Burpees

10 C2B Pull Ups

LVL 2

3 RFT

40 Wall Balls (14/10)

30 Deadlifts (40% of 1RM)

20 Bar Over Burpees

10 Chin Over Bar Pull ups

LVL 1

2 RFT

40 Wall Balls (10/8)

30 Deadlifts (30% of 1RM)

20 Bar Over Burpees (Stepped)

10 Lat Pull Downs
30 min cap