July 1 Power Snatch 5+

CCF Barbell Club

CCF Barbell Club is being offered as a separate arm of Carousel CrossFit that will run in six week cycles.  It will allow individuals the chance to achieve their strength and lifting goals by offering semi-private barbell training and custom strength metcons.  The club is not just beneficial to those looking to get stronger and hit PR’s, but also for those trying to improve form and technique.  The club will be offered on a first come, first serve basis since the class sizes will be capped.  So please see one of the coaches to sign up.  The cost is $100.

The classes will focus on the Olympic Lifts – Snatch and Clean & Jerk.  They will be smaller than normal CrossFit classes for more individualized instruction.  The classes will train at the following days and times, beginning Monday July 15 and ending Wednesday August 21:

Monday – 7:30 PM

Tuesday - 8:00 AM

Wednesday – 7:30 PM

Thursday - 8:00 AM

To allow for better, more organized classes, we ask that you specify if you will be coming to the AM session or the PM session during the cycle.  If we do not get at least 7 per class, Barbell Club will not happen. 

Warm Up

Coaches Choice

Skill

Power Snatch (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict Pull-ups (5,5,5,5+)

add weight if needed

Metcon
200 Doubles

100 Swings (70/55)

Every Miss = 25m Run

Every Drop = 25 m Run

Runs are done at the end

Friday June 28

Warm Up

Dynamic Warm-up

Skill

EMOM for 6 minutes:

EVEN - :30 sec Handstand Hold

ODD - 6 Alternating Pistols

Metcon

"One Minute of Hell"

1 min on, 1 min off

1 min on, 50 secs off

1 min on, 40 secs off

1 min on, 30 secs off

1 min on, 20 secs off

1 min on, 10 secs off

1 min on, 10 secs off

1 min on, 20 secs off

1 min on, 30 secs off

1 min on, 40 secs off

1 min on, 50 secs off

1 min on, 1 mnin off

Score is total distance traveled

June 27 Push Press 5+

Warm Up

Coaches Choice

Skill

Push Press (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Ring Dips (5,5,5,5+)

add weight if needed

Metcon
"BRENTON"

5 rnds:

100 ft Bear Crawl

100 ft Broad Jump

Perform 3 Burpees after every 5 Broad Jumps

Wednesday June 26

Warm Up

Dynamic Warm-up
AMRAP 6

Max TGU (35/25)

Skill

Movement Practice

Metcon

"Helen"

3 rnds:

400 m Run

21 KB Swings (55/35)

12 Pull-ups

June 25 Front Squat 5+

Warm Up

Coaches Choice

Skill

Front Squat (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Chest 2 Bar Pull-ups (5,5,5,5+)

Metcon
AMRAP 8

Hang Power Clean + 1 Front Squat (155/95)

HPC + 2 Front Squat

HPC + 3 Front Squat

HPC + 4 Front Squat

Get as high as possible

If you fail mid Front Squat, drop back to 1
Score is highest successfully completed round

Monday June 24

Warm Up

Dynamic Warm-up
3x5 Toes 2 Bar

3x3 Strict Pull-ups

3x5 Ring Dips

Skill

Every 30 seconds for 10 mins perform 1 Power Snatch, 1 Hang Snatch, & 1 Overhead Squat @ 60% Power Snatch 1 rep max

Metcon

10-8-6-4-2

Snatch (85% 1 rm)

50-40-30-20-10

Double Unders

CCF Barbell Club

CCF Barbell Club

CCF Barbell Club

CCF Barbell Club is being offered as a separate arm of Carousel CrossFit that will run in six week cycles.  It will allow individuals the chance to achieve their strength and lifting goals by offering semi-private barbell training and custom strength metcons.  The club is not just beneficial to those looking to get stronger and hit PR’s, but also for those trying to improve form and technique.  The club will be offered on a first come, first serve basis since the class sizes will be capped.  So please see one of the coaches to sign up.  The cost is $100.

The classes will focus on the Olympic Lifts – Snatch and Clean & Jerk.  They will be smaller than normal CrossFit classes for more individualized instruction.  The classes will train at the following days and times, beginning Monday July 15 and ending Wednesday August 21:

Monday – 7:30 PM

Tuesday - 8:00 AM

Wednesday – 7:30 PM

Thursday - 8:00 AM

To allow for better, more organized classes, we ask that you specify if you will be coming to the AM session or the PM session during the cycle.  

Saturday Bench Press 1+

Warm Up

Group Dynamic

Skill

Bench Press (5@55,5@65,3@75,3@85,1+@95)

Metcon

"Lynne"

5 rnds:

Bench Press (Body Weight)

Pull-ups

Rest as much as needed between rounds

Keep track of reps for both movements in all rounds

Friday Power Clean 5+

JUNE 29 TEAM WOD

A 4 person team competition consisting of 3 different workouts (potentially 4) for Carousel CrossFIt members. The teams will consist of 2 men and 2 women (hopefully) and be picked by the coaches. If you are interested in joining us, please sign up in the gym. If you know of anyone that has CrossFIt experience, feel free to offer them the opportunity to join us.  Please place their name on the sign-up sheet in the gym.  Additionally, BYOB!

Warm Up

Group Dynamic

Skill

Power Clean (5@55,5@65,3@75,3@85,1+@95)

Metcon

"Mexican Hammer"
8-7-6-5-4-3-2-1
Squat Clean (155/105)
30 Doubles

Cash-Out - 7 Wall Walks

Thursday June 20

Warm Up

Dynamic Warm-up

Skill

EMOM for 6 minutes:

EVEN - 5 OHS (95/65)

ODD - 10 Box Jumps (30/24)

Metcon

Painstorm LXIV

3 rnds of AMRAP 7:

400 meter Run

Max Ground to Overhead (1/2 bw)

The run is done with the loaded barbell.  Carry it any way you like.
Score is Ground to Overhead reps
No rest between rounds

Deadlift 1+

JUNE 29 TEAM WOD

A 4 person team competition consisting of 3 different workouts (potentially 4) for Carousel CrossFIt members. The teams will consist of 2 men and 2 women (hopefully) and be picked by the coaches. If you are interested in joining us, please sign up in the gym. If you know of anyone that has CrossFIt experience, feel free to offer them the opportunity to join us.  Please place their name on the sign-up sheet in the gym.  Additionally, BYOB!

Warm Up

Group Dynamic

Skill

Deadlift (5@55,5@65,3@75,3@85,1+@95)

Metcon

3 rnds:

10 Ring Dips

20 Sit-ups

30 Doubles

CCF Barbell Club

CCF Barbell Club

CCF Barbell Club is being offered as a separate arm of Carousel CrossFit that will run in six week cycles.  It will allow individuals the chance to achieve their strength and lifting goals by offering semi-private barbell training and custom strength metcons.  The club is not just beneficial to those looking to get stronger and hit PR’s, but also for those trying to improve form and technique.  The club will be offered on a first come, first serve basis since the class sizes will be capped.  So please see one of the coaches to sign up.  The cost is $100.

The classes will focus on the Olympic Lifts – Snatch and Clean & Jerk.  They will be smaller than normal CrossFit classes for more individualized instruction.  The classes will train at the following days and times, beginning Monday July 15 and ending Wednesday August 21:

Monday – 7:30 PM

Tuesday - 8:00 AM

Wednesday – 7:30 PM

Thursday - 8:00 AM

To allow for better, more organized classes, we ask that you specify if you will be coming to the AM session or the PM session during the cycle.  

Tuesday Partner WOD

Warm Up

Dynamic Warm-up

JUNE 29 TEAM WOD

A 4 person team competition consisting of 3 different workouts (potentially 4) for Carousel CrossFIt members. The teams will consist of 2 men and 2 women (hopefully) and be picked by the coaches. If you are interested in joining us, please sign up in the gym. If you know of anyone that has CrossFIt experience, feel free to offer them the opportunity to join us.  Please place their name on the sign-up sheet in the gym.  Additionally, BYOB!



Skill

Movement Standards

Scaling Options

Metcon

"CHIP AWAY"

With a partner, break up anyway in any order:

100 Doubles

50 Overhead Squat 

100 Sit-ups

50 Snatch

100 HSPU

50 Shoulder to Overhead

100 Burpees

50 Thrusters

100 Pull-ups

50 SDHP

100 Box Jumps

50 Pistols (alternating leg)

100 KB Swings (55/35)

M - 75

F - 55
*One partner may work at a time

Shoulder Press 1+

Monday June 16

Warm Up

Group Dynamic

Skill

Shoulder Press (5@55,5@65,3@75,3@85,1+@95)

After each set, rest 30 secs and then perform

Strict/Weighted Ring Dips (5,5,5,5,5)

Metcon

1000 m Row

AMRAP 12:

10 Chest 2 Bar Pull-ups

10 Right Arm KB Ground to Overhead (35/25)

10 Left Arm KB Ground to Overhead (35/25)

Saturday June 15

JUNE 29 TEAM WOD

A 4 person team competition consisting of 3 different workouts (potentially 4) for Carousel CrossFIt members. The teams will consist of 2 men and 2 women (hopefully) and be picked by the coaches. If you are interested in joining us, please sign up in the gym. If you know of anyone that has CrossFIt experience, feel free to offer them the opportunity to join us.  There is a sign up sheet located in the box.  Additionally, BYOB!

Warm Up

Group Dynamic
5

Skill

Back Squat (5@55,5@65,3@75,3@85,1+@95)

After each set, rest 30 secs and then perform

Strict/Weighted Pull-ups (5,5,5,5,5)

Metcon

EMOM (Every Minute on the Minute) for as long as possible:

3 Front Squat (70% 1 rep max)

5 HR Push-ups

Sprint 40 meters

Increase 1 squat each rnd

After failure = 20 burpees

Friday June 14

Warm Up

Coaches Choice
1 --- > 6 Ladder
Pistols
Lateral Burpee Hop

Skill

Every 30 seconds for 5 mins perform 2 reps Hang Power Snatch @ 60% 1 rep max (RM) and 1 Overhead Squat

Metcon

2 rnds, 1 min max reps

SDHP

Row (Calories)

Power Snatch

Toes 2 Bar

KB Lunges (55/35 each hand)

HSPU

Rest 2 min between rnds

M - 95

W - 65

Thursday June 13

Warm Up

Coaches Choice

Skill

Bench Press (5@50,3@60,3@70,3@80,3+@90)

After each set, rest 30 secs and then perform

Snatch Pulls (5,5,5,5,5)

*Start at 65% Power Snatch 1 Rm and build to heavy

Metcon

"CCF ABILITY TEST"

AMRAP 15

5 Pull-ups

10 HR Push-ups

15 Wallballs

20 Swings (55/35)

*We will be doing this WOD once a month to gauge our ability.  Be sure to record your score in your logbook

Wednesday June 12

Warm Up

Dynamic Warm-up

4 sets (not for time):

Plank from Rings (60-90 seconds)

5 Turkish Get-ups (build to heavy)

Skill

1 mile Run Time Trial

*Compare to May

Metcon

5 rnds, 1 min max reps:

10 KB Swings (70/55)

Max Thrusters (95/65)

Rest 60 secs between rnds

Score is Thrusters

Tuesday June 11

Warm Up

Coaches Choice

Skill

Deadlift (5@50,3@60,3@70,3@80,3+@90)

After each set, rest 30 secs and then perform

Toes 2 Bar (10,10,10,10,10)

Metcon

5 rnds:
5 Hang Power Cleans (155/105)
25 Double Unders

OR

"NASTY GIRLS"
3 rnds:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

CASH-OUT
50 Russian Twists (Choose your own weight)

Monday 6/10

Warm Up

Dynamic Warm-up

Skill

Scaling Options

Movement Review

Metcon

"CRAZY BALLS"

WIth a partner, perform the following with a 20/14# medball:

800 m Run (one partner runs at a time-with medball)

100 Wallballs

100 Push-ups (feet on ball)

100 Squats (partner holds ball OH)

100 Slamballs

100 Sit-ups (partner passes back and forth)

100 Empty Bar Thrusters (partner hold ball OH)

800 m Run

*In the event of poor weather, the run will be replaced with 100 Double Unders

Saturday 6/8

Warm Up

Coaches Choice

Skill

Every 30 seconds for 5 minutes perform 2 Hang Power Clean & 1 Jerk @ 50% 1 RM

Metcon

AMRAP 5

3 Power Cleans (185/135)

5 Shoot Throughs

Rest 1 min

5 rnds:

4 OHS (135/95)

4 Front Rack Lunges

Friday 6/7

Warm Up

Coach Choice

Skill

Shoulder Press (5@50,3@60,3@70,3@80,3+@90)

Metcon

"Death By Front Squat"

Every minute on the minute (for as long as possible) perform 1 Front Squat (135/95).  Increase 1 rep each minute

Once you fail perform 10 Evil Wheels

Front Squat cleaned from ground