ccfitwoddigest

[ccfitwoddigest]

Carson Crossfit WOD

Tuesday WOD 4/21/2015 Wow...look what we found in the gym! Goes perfect with today's quote of the day..."Natasha...show me your rack!" A) 10 min EMOM 30 sec KB clean + press (weak arm) 30 sec KB clean + press (strong arm) B) 4 rounds for time 25 box jumps 50 double unders 400m run Put the internet to work for you. Delete or edit this Recipe

[ccfitwoddigest]

Carson Crossfit WOD

Monday WOD 4/20/2015 Do you know the story of Fran? Yes...it's supposed to feel like THAT! A) Front Squat 5-5-5 @ 65%, 75% and 80% B) "Fran" 21-15-9 Thrusters Pull-ups http://ift.tt/1yKV9r4 Put the internet to work for you. Delete or edit this Recipe

[ccfitwoddigest]

Carson Crossfit WOD

Monday WOD 3/30/2015 The Open is officially over!! Congrats to everyone who completed all 5 WODs and joined in the insanity! Finally got mine done today and I have to say....we have one of the best communities around. Nice job everyone!! A) Clean Complex 1 Power Clean, 1 Push Press, 2 Split Jerks (4 heavy sets) B) Intro Class Benchmark WOD (AMRAP - Rounds and Reps) 10 min AMRAP: Run 1 lap around the building 10 Pull-Ups 20 Push-Ups 30 Abmat Sit-Ups 40 Air Squats Put the internet to work for you. Delete or edit this Recipe

[ccfitwoddigest]

Carson Crossfit WOD

Wednesday WOD 3/25/2015 Today's "shot out!" goes to Pedram and Satchel for calling double down on the ace of burpees! 👎👎👎 Deck Of Cards Hearts = Box jump burpees Diamonds = Handstand Pushups Spades = KB swings (Rx: 62/44) Clubs = Chest to bar Pullups Scale as needed to match pace of the class. Each person in class must call out double down once. Put the internet to work for you. Delete or edit this Recipe Recommended for you

[ccfitwoddigest]

Carson Crossfit WOD

Tuesday WOD 3/24/2015 Thanks, Irene! Now we understand the "shot out!" A) EMOM 10min 3 Clean & Jerks Rx: 175/115 Rx Plus: 195/135 B) AMRAP 12min 30 Box jumps 24/20" 20 TTB 10 Clusters 95/65 Put the internet to work for you. Delete or edit this Recipe Recommended for you

[ccfitwoddigest]

Carson Crossfit WOD

Friday WOD 3/20/2015 This was definitely Dustin when he was programming. "The Good and the Bad" A) Back Squat (Find 2RM) B) For time: 100 burpees Put the internet to work for you. Delete or edit this Recipe Recommended for you

[ccfitwoddigest]

Carson Crossfit WOD

Tuesday WOD 3/17/2015 No green for the Carson Strong. #teamred A) Paused Front Squat (5 sets of 2 reps (3 sec) @ same weight) B) EMOM 12min 3 power cleans (odd) 3 front squats (even) Rx: 155/115 Rx plus: 185/135 Put the internet to work for you. Delete or edit this Recipe Recommended for you

[ccfitwoddigest]

Carson Crossfit WOD

Friday WOD 3/13/2015 #3 below in the pic.... This one is for Mari, Irene and anyone else who has already done 15.3 AND tonight's WOD. A) Back Squat (5 x 5 @ 70% 1RM) B) Chipper for time: 50 Pullups 1min rest 100 Wallballs (20/14) 1min rest 150 Double unders (or 400 singles) Put the internet to work for you. Delete or edit this Recipe Recommended for you

[ccfitwoddigest]

Carson Crossfit WOD

Wednesday WOD 3/11/2015 The view after today's WOD. You know what I'm talking about... A) Turkish Get Up (3 sets of 6 reps (3/arm) unbroken set) B) 5 rounds for time: (1min rest per round) 20 KB 1 arm front squat (10/side) Walking Russian KB swings P to P (1 way) 10 Burpees Rx: 53/35 Rx Plus: 62/44 Put the internet to work for you. Delete or edit this Recipe

[ccfitwoddigest]

Carson Crossfit WOD

Tuesday WOD 3/10/2015 If you've ever wondered where to run a mile around the gym, we've found the perfect path. Just know that Dean won't count it as the warm-up! Competitor Team works to get to a sub-8 min mile. Goal set. Get it! A) Bench Press (Find heaviest 5RM) B) AMRAP 12min 12 TTB 12 Box jump overs 12 Abmat situps 12 Pushups (hand release) Put the internet to work for you. Delete or edit this Recipe Recommended for you

[ccfitwoddigest]

Carson Crossfit WOD

Monday WOD 3/9/2015 What a Monday! Kudos to ALL of you who came in and put in serious work. It's always a blast seeing 8pm so full of people and positive energy! A) 2 Clean Pulls, 1 Clean (Find heaviest set) B) 4 Rounds for time: 10 Ground to OH 50 Double unders Rx: 135/95 Put the internet to work for you. Delete or edit this Recipe

[ccfitwoddigest]

Carson Crossfit WOD

Sunday WOD 3/8/2015 Rest day! In honor of International Women's Day, this one goes out to all the CF ladies. #womensday Put the internet to work for you. Delete or edit this Recipe Recommended for you

[ccfitwoddigest]

Carson Crossfit WOD

Friday WOD 3/6/2015 Don't think we don't know you cherry picked today! Who did Nancy even after seeing the WOD? Benchmark WOD! Just like The Open, they're designed to test your progress. #getit A) Rope Climb (2 attempts of ME) B) Ring Dips (4 sets of 8 reps (strict)) C) "Nancy" 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Put the internet to work for you. Delete or edit this Recipe

[ccfitwoddigest]

Carson Crossfit WOD

Wednesday WOD 3/4/2015 Walking it out on Hump Day! A) Overhead Squat (4 sets of 5 reps) B) Box Jumps (Find max height) C) AMRAP 10 min 15 Wallballs (20/14) 10 Kb swings (53/35) 10ft Handstand walks (wall walks) Rx plus: 62/44 kb, 20ft HS walks Put the internet to work for you. Delete or edit this Recipe

[ccfitwoddigest]

Carson Crossfit WOD

Tuesday WOD 3/3/2015 Damn you Tabatas! A) 2 power cleans, 2 front squats, 1 jerk (5 sets find heaviest) B) Tabata 1: Push Jerks Rx: 115/75 C) Tabata 2: Hang Cleans Rx: 115/75 Put the internet to work for you. Delete or edit this Recipe Recommended for you

[ccfitwoddigest]

Carson Crossfit WOD

Monday WOD 3/2/2015 8pm doing synchronized Deadlifts during their EMOM A) Deadlift (EMOM 8min Rx: 275/190 Rx plus: 315/220) B) AMRAP 8min 20 Burpees 20 pullups C) Max effort Pushups Put the internet to work for you. Delete or edit this Recipe

[ccfitwoddigest]

Carson Crossfit WOD

Sunday WOD 3/1/2015 Careful on your Rest Day! I know some people use this as their "cheat day" but remember... Put the internet to work for you. Delete or edit this Recipe