Saturday November 2 "EVA"

Since we had poor weather on Friday, the WODs for Friday and Saturday were swapped.  

Warm Up

Coaches Choice

Skill

 Movement Demo

Metcon

"EVA"

5 rnds:

800 m Run

30 KB Swings (70/55)

30 Pull-ups

*Partner optional.  One partner will work at a time and can break up running and reps up anyway they want.

 

This is one of the longer Benchmark WODs which is why we are making it partner optional.  If you have never done it before and want to attempt it at RX shoot for sub 45.  

Friday November 1 "EVA (partner optional)"

Warm Up

Coaches Choice

Skill

 Movement Demo

Metcon

"EVA"

5 rnds:

800 m Run

30 KB Swings (70/55)

30 Pull-ups

*Partner optional.  One partner will work at a time and can break up running and reps up anyway they want.

 

This is one of the longer Benchmark WODs which is why we are making it partner optional.  If you have never done it before and want to attempt it at RX shoot for sub 45.  

Thursday October 31 "Push Press"

Warm Up

Coaches Choice

Station Set-up

Skill

 Push Press (5x50,3x60,3x70,3x80,3+x90)

Metcon

Mummies vs. Zombies

Pair up (of equal ability).  Mummy begins first with the Zombie starting 1 minute after, trying to catch the first person.  If the Mummy is caught they do 20 burpees at the end.  If they do not catch the Mummy, then they must do 20 burpees.

For Time:

400 m Run

15 OHS (95/65)

2 rnds of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)

400 m Run

21 KB Swings (55/35)

12 Pull-ups

1 rnd of Cindy

50 Thrusters (45/35)

400 m Run

12 Deadlift (BW)

21 Box Jumps

Wednesday October 30

Warm Up

Coaches Choice

Skill

 Muscle-Up practice

Clean demo

Metcon

AMRAP 20

Ascending Ladder

1 Muscle-up

1 Squat Clean

2 Muscle-ups

2 Squat Cleans

continue going up until the clock runs out

(155/105)

*compare to previous result

Muscle-up Scaling
1 MU = 2 Ring Rows

Tuesday October 29 "Front Squat"

Warm Up

Coaches Choice

Skill

 Front Squat (5x50,3x60,3x70,3x80,3+x90)

After each set, rest 30 secs and then perform

Strict/Weighted Pull-ups (5,3,3,3,3+)

Metcon

AMRAP 8

10 Shoulder to Overhead (55% Push Press 1rm)

25 Doubles

Monday October 28

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 $125.  If you sign up prior to Nov 1, the price will be discounted.

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 November 11 and ending Wednesday December 18:

Monday – 7:30 PM

Tuesday - 8:00 AM

Thursday – 8:00 AM

Thursday - 7:30 PM

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

250 m Row TT

Movement Demo

Metcon

3 rnds, 1 min max reps

Wallballs

Power Cleans (135/95)

Toes 2 Bar

Box Jumps

Rest 30 secs b/t movements

Saturday October 26

DUE TO THE BARBELLS FOR BOOBS EVENT THE 8 & 10 am CLASSES ARE CANCELLED

Helen MEETS Grace 

A TWO-PERSON team workout with one person working at a time, except for the 400m runs, which must be performed together.

HELEN consists of THREE rounds of:

400 meter run (both partners run together)
21 kettlebell swings (Rx 53/35#)
12 pull-ups.

Once all three rounds of HELEN are complete, the team immediately moves on to perform GRACE which consists of: 30 clean and jerks (Rx 135/95#) as fast as possible, partitioned anyhow between the two team members.