Pure Water

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata Warm-Up x 3 Sets:

20 seconds of Cossack Squats

10 seconds rest

20 seconds of Plank Ups

10 seconds rest

20 seconds of Jumping Squats

10 seconds rest

20 seconds of Plank Shoulder Taps

10 seconds rest

Followed by…

Two Sets:

Banded Triceps Extensions x 15 reps/side

Dead Bugs x 10

Burpee Broad Jumps x 5

Metcon

Metcon (2 Rounds for reps)

On a running clock, with a partner, alternating movements, complete:

As many rounds and reps as possible in 15 minutes of:

50 Double-Unders

10 Handstand Push-Ups

5 Strict Pullups

Rest 5 minutes, and when the running clock reaches 20:00, complete…

As many rounds and reps as possible in 15 minutes of:

400 Meter Run

20 Wallballs (20/14)

4 Devil Press (50/35)

Paralyzer

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation Protocol

Banded Good Mornings x 30

Reverse Snow Angels x 20

Followed by…

Clean + Jerk Barbell Warmup (No Measure)

Complete two Rounds of the Complex:

Clean-Grip Romanian Deadlift x 5

Clean High-Pull x 5

Front Squat x 5

Hang Clean + Strict Press x 5

Power Clean + Push Press x 5

Squat Clean + Push or Split Jerk x 5

Round 1: Empty Bar

Round 2: Very Light Weight
https://www.youtube.com/watch?v=-hutN9oo-bU&feature=youtu.be

Weightlifting

Hang Clean + Clean + Jerk (E:90 x 10 – Building)

*This is a complex, the barbell may not come to rest on the ground.
Loading per set (Approximately by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

*Start light and build..10 sets is a lot of opportunities to build across.

**If a set doesn’t feel right, or doesn’t feel smooth stay at the same weight and repeat on the following set.

***Cleans may be power OR squat

Metcon

Metcon (Time)

For Time:

1000 Meter Row

50 Pull-Ups

25 Hang Squat Cleans (115/75)
*This workout is sort of like Jackie’s cousin. One time straight through. The weight on the bar should be moderate.

**Don’t do singles. Sets of 5 or more are ideal.

***Rx+: 25 Hang Squat Cleans (135/95)

Hypnotize

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Accessory Work

Three sets of:

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Rest 20 seconds

Band Pull-Aparts x 30 reps @ 10X0

Rest 30 seconds

Front-Racked Alternating Reverse Lunges x 20 reps (10 each leg)

Rest 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

10 Alternating Dumbbell Snatches (50/35)

10 Push-Ups

10 Box Jumps (24/20)

Ms. Jackson

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Bird Dog x 10 reps per side

Leg Reach x 10 reps total

Followed by…

Three rounds of:

30 Single or Double Unders

Turkish Get-Ups x 3 reps each side

Romanian Deadlifts x 10 reps
Leg Reach on Youtube:

https://www.youtube.com/watch?v=-pzc3o8mERw&index=8&disable_polymer=true

Metcon

Metcon (4 Rounds for time)

Every 6 minutes, for 24 minutes (4 sets) for times:

500 Meter Ski

15 Deadlifts (225/155)

50 Double-Unders OR 100 Single-Unders

RomWOD

Umbrella

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row or Ski

Tricep Smash x 30 seconds per arm (on rig)

Hawaiian Squat x 30 seconds per leg

Wrist Stretch x 60 seconds

Followed by…

Two Sets:

Single Arm KB Clean + Single Arm KB Push Press x 30 seconds per side

Rest 30 seconds

Weightlifting

Push Press ((E:90 x 8) Building)

Every 90 seconds, for 12 minutes (8 sets):

*Sets 1-3= 2 reps @ 70-80%

*Sets 4-6= 2 reps @ 80-90%

*Sets 7-8= 1 rep @ 90-100%+. SAME WEIGHT ON BOTH SETS

Metcon

Metcon (Time)

Five rounds for time of:

10 Burpees over the Bar

10 Push Press (95/65)

10 Toes-to-Bar

Bad Boy for Life

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400 Meters

then…

Crossover Symmetry Activation Protocol

Pigeon Pose x :60/side

KB Swings x 20

Ring Rows x 15

Inchworms x 10

Scorpions x 15

KB Duckwalk x 20 steps

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of two, alternate movements to complete AMRAP 24 of:

Buy-In: 100/85/70 Calorie Bike + 100 Alt. Pistols

In remaining time…

20 Alt. DB Snatch (50/35)

10 Double DB Bench (50/35)

20/15 Calorie SkiErg

10 DB Thrusters

20 AbMat Situps

Ghetto Cowboy

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Two sets of:

Single-Arm DB Upright Row x 10 reps each arm

Reverse-Grip Push-Ups x 10 reps

Spider-Man Lunge x 10 reps

30 Second Supinated-Grip Hang from Pull-Up Bar

Squat Jumps x 10 reps

Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg

Weightlifting

Split Jerk (E2 x 8)

Every 2 minutes, for 16 minutes (8 sets):

Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.

Metcon

Metcon (3 Rounds for reps)

Against a 3-minute running clock…

50 Double Unders

10 Clean & Jerks (135/95)

Max Reps of Pushups in remaining time

Rest 1 Minute

*Repeat for a total of 3 sets.

Let It Be

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Hip Distraction x 60 seconds per side

Hawaiian Squats x 10 reps per side

Russian Baby Makers x 10 reps

AbMat Situps x 20

Followed by…

Two sets of:

Assault Bike x 30 seconds

Good Mornings x 20

Weightlifting

Deadlift (E2:00 x 6 (3 @ 31×1))

Build in weight across the first three sets, then sets 4,5 & 6 are the SAME WEIGHT ACROSS!

Complete one set every 2 minutes.

Tempo is this:

3 seconds down, 1 second pause on the ground (NO Bounce), Explode up, 1 second pause at top.

Metcon

Metcon (Time)

For time:

75/50 Calories of Rowing

25 Front Squats (155/105)

25 Burpee Box Jump-Overs (24″/20″)

Paul Revere

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

20 Calorie SkiErg

Banded Shoulder Distraction (3 positions) @ :30 seconds each position

Banded Monster Walks x 10 each direction

then…

2 Rounds of:

10x Double KB/DB Push Press

10x KB/DB Front Squats

10x KB/DB Deadlift

Weightlifting

Every 90 seconds, for 4:30 (3 sets):

High Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch

then…

Every 90 seconds, for 4:30 (3 sets):

Hang Snatch x 2 reps @ 70-75% of 1-RM Snatch

then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch + Snatch @ 75-85% of 1-RM Snatch

High-Hang Snatch (E90 x 3)

Hang Snatch (E90 x 3)

Hang Snatch + Snatch (E90 x 4)

Metcon

Metcon (Time)

Three rounds for time of:

10 Snatches (115/75)

15 Toes to Bar
Rx+: Snatches @ (135/95)