CrossFit Carnivore – Class WOD View Public Whiteboard

CrossFit Carnivore – Class WOD View Public Whiteboard Metcon Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here

CrossFit Carnivore – Class WOD View Public Whiteboard Shirts $22. Tanks $25. Pre order only. Text Amy (478) 955-8515. Orders must be placed by Sunday 5/1 Warm-up Minute: 0-8 1 mintue walking lunges elbow to floor, pigeon, calf PVC Muscle Snatch technique Weightlifting Minute: 13-28 Every 1:30 x 10 Muscle Snatch (10 x 3) Weight is atlete’s choice Keep a muscle snatch Metcon Minute: 30- 48 Time Cap: 18 Minutes Metcon (Time) 4 Rounds 10 Deadlift 15 Unbroken Wall Balls *5 Burpee Penalty for break (pauses are included)RX: 1 Round: 135/95 2 Round: 185/135 3 Round: 225/ 155 4 Round:

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CrossFit Carnivore – Class WOD View Public Whiteboard Shirts $22, Tanks $25. Pre order only. Text Amy (478) 955-8515 to order before Sunday 5/1! Warm-up Minute: 0-8 Athlete’s Choice Metcon Minute: 15-30 Time Cap: 15 minutes Metcon (Time) 15* – 9* – 6* KB Sumo Deadlift High Pull Goblet Squat *100 Double under after each round Cycle Accessory (Optional) Bench Press (5 x 10 Close Grip) Banded Tricep Pull Downs (150 reps) Handstand Holds (Progress to shoulder taps and then handstand walk )

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-5 3 minute bike or row Mobility Armpit Smash Lat Smash Accessory Minute: 15-27 Every 4:00 x 3 Bird Dogs (8-10/side) Hanging Tuck Flutters (20 reps) Pull Throughs (20 reps) Metcon Minute: 30-50 Metcon (AMRAP – Reps) Tabata Circuits Tabata Row Tabata Push Up Tabata Bike Tabata KB Swings (53/35) *1 Minute Rest transitionA tabata circuit consists of 8 consecutive tabatas. Format: Starting on the Row you will do 8 consecutive .20 On/ .10 Off. 1 Minute Rest while going to next station. .20 should be close to max effort.

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CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Air Squat Tabata x 3 Kip Swings Push Ups Weightlifting Minute: 18-30 Every 1:30 x 8 Shoulder Press (every 1:30 as follows) 7 x 5 @ 65% -70 % 1 x 5+ same weight Metcon Minute: 35-50 Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 TTB 5 HSPU 5 Hang Full CleanRX: 95/65

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 Athlete’s Choice Metcon Metcon: 12 – 24 Metcon (No Measure) Every Minute on the Minute x 4 1st: Run 200m 2nd: 20 KBS 3rd: RestRX: 53/35 Open Gym Cycle Accessory (Optional) Bench Press (3 x 12) Barbell Upright Rows (3 x 12) Waiter’s Carry

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute BB Good Mornings elbow to floor, pigeon, calf Warm up DL Weightlifting Minute: 20 – 32 Every 2:00 x 6 Deadlift (as follows) 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 75% 1 @ 80% 1 @ 85% Metcon Minute: 36 -45 Metcon (AMRAP – Reps) 9 Minute AMRAP 2 Thruster 2 Chest To Bar 4 4 ……..RX: 95/65

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 Minute Jumping Jacks Tabata x 3 push up ring rows Mobility Blue Angel Accessory Minute: 15-27 Every 3:00 x 4 Weighted L Crunch (12-20) KB Pike Leg Lifts (12-20) Weighted Side Plank (30s) change sides each round Metcon Minute: 33-50 Time Cap: 17 Minutes Metcon (Time) For Time: 100 Air Squats 80 Abmat Situps 60 Push Ups 40 Ring Rows 20 Burpees to target

CrossFit Carnivore – Class WOD View Public Whiteboard Warm-up Minute: 0-8 1 minute jumping air squats 20 BB Shoulder Press 20 Kip Swings Weightlifting Minute: 20-27 Every 2:00 x 3 Shoulder Press (as follows) 5 @ 40% 5 @ 50% 5 @ 60% Metcon Minute: 33 – 47 Time Cap: 14 Minutes Metcon (Time) For Time: 10-8-6-4-2-4-6-8-10 Box Jump Over Push PressRx: 70% Bodyweight