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.

Fundamentals_6

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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Weightlifting

Power Clean (5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

50 Jump Rope

15 Wall Balls

10 Lunge steps

5 Power Cleans

190403

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 Teens

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Weightlifting

Strict Press (3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

10 HRPU

10 Box Jumps 20″

10 Strict Press (35#)

200 M Run

190403

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

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

Build to a heavy 3 rep

Metcon (Time)

LVL 3(RX)

21-15-9

Hang Power Cleans (75/55)

Thrusters

LVL 2

21-15-9

Hang Power Cleans (65/45)

Thrusters

LVL 1

21-15-9

Hang Power Cleans (55/35)

Thrusters

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

Fundamentals_1

Carlisle CrossFit – Fundamentals and Orientation

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Discussion

Warm-up (No Measure)

What is CrossFit?

Methods

Format of WODs

Language

SKILL WORK:

Metcon (No Measure)

Rowing Basics

Squat Basics

Working Squat Form/Mechanics
Squats

Wall Balls

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Wall Balls

10 Sit ups

250 M Row

190402

Carlisle CrossFit – CrossFit

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Weightlifting

Snatch Complex (1-1-1-1-1-1)

1 Hang Power Snatch

1 Power Snatch

1 Squat Snatch
12 Min E2MOM

Add weight

Record heaviest

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

LVL 3(RX)

3,6,9,12,15….

Single Arm Alt. DB Hang Cleans (50/35)

DB Front Squats

Single Arm DB Push Jerks

LVL 2

3,6,9,12,15….

Single Arm Alt. DB Hang Cleans (45/25)

DB Front Squats

Single Arm DB Push Jerks

3,6,9,12,15….

Single Arm Alt. DB Hang Cleans (35/15)

DB Front Squats

Single Arm DB Push Jerks

190401

Carlisle CrossFit – CrossFit

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Metcon

Metcon (Time)

Complete as many rounds as possible in 10 minutes of:

19 wall-ball shots

19-cal. row

Rest 5 minutes then:

Complete as many rounds as possible in 10 minutes of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 lb.

25 toes-to-bars

50 double-unders

13 squat cleans, 185 lb.

Rest 5 minutes then:

Complete as many rounds as possible in 10 minutes of:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Rest 5 minutes then:

5 minutes of:

10 snatches

12 bar-facing burpees

Directly into:

5 minutes of:

10 bar muscle-ups

12 bar-facing burpees

Rest 5 minutes then:

33-27-21-15-9 reps for time of:

95-lb. thrusters

Chest-to-bar pull-ups

Time cap: 10 minutes
Happy April 1!

190330

Carlisle CrossFit – CrossFit

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Metcon

Metcon (Time)

Teams of 3

7 RFT

150m row

10 plate burpees

10 Deadlifts (225/155)(185/125)(155/105)
1 partner completes all three movements

1 partner is resting

1 Partner is holding a plate overhead (45/25)

Each partner completes 7 Rounds

Time Cap: 40 min