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