Bad Company

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Run 400 Meters

Then…

10x Behind the Neck Sotts Press

10x Scorpions

10x Kettlebell Taters

10x SA KB Push Press (per arm)

Then…

4 Squat Warmup sets:

1 – 5 Front Squats (50%)

2 – 5 Back Squats (50%)

3 – 4 Front Squats (60%)

4 – 4 Back Squats (70%)

Weightlifting

Four sets of:

Front Squat x 2 reps @ 80% of Front Squat Max

(Rerack) Rest 15 seconds

Back Squat x 4 reps @ 80% of Front Squat Max

Rest 2 minutes

Front Squat

Back Squat

Metcon

Metcon (Time)

For time:

50 Wallballs (20/14)

40 Toes to Bar

30 DB Snatch (50/35)

20 Front Squats (115/75 lbs)

10 Bar Muscle-Ups (or 20 Pull-Ups)

Twisted Transistor

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Minutes on Assault Bike

Wall Slides x 10 @ 3030

Red Band Pullaparts x 10 reps (all 3 positions)

Followed by…

2 Rounds of:

15 AbMat Situps

10 Kettlebell Lunge w/ Single-Arm Press

5 Parallette Shoot-Throughs

Weightlifting

Bench Press (8 x 3 – Weight Across)

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

Bench Press x 3 reps @ 20X0

*Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension.

**If you don’t feel powerful driving the barbell off of you, reduce the load and focus on speed.

Metcon

Metcon (Time)

Four rounds for time of:

15 Calorie Row

15 Box Jumps (24/20)

15 Push-Ups

Counting Stars

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Banded Hip Distraction x :30/side

Lunge w/twist x 20 steps

Then…

10 Cal Bike

20 Box StepUps

10 Cal Row

20 Romanian Deadlifts

10 Cal Ski

20 Russian KB Swings

Weightlifting

Deadlift (Heavy 1-Rep)

*Take 15 minutes to build to today’s heavy 1-rep deadlift.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

40 Double-Unders/80 Single-Unders

8 Pull-Ups

8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)

8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)

Hate It Or Love It

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up

Warm-up (No Measure)

4 Minute Assault Bike

Pigeon Pose x :30/side

Standing Forward Fold x :60

then…

3 Rounds of:

10 Scorpions

10 KB Swings

10 Lunge w/Twist

Metcon

Metcon (2 Rounds for reps)

With a partner, alternating movements, complete AMRAP 12 of:

9 Pushups

6 DB Front Squats (50/35)

3 Deadlifts (275/185)

Rest 3:00

With a partner, alternating movements, complete AMRAP 12 of:

9 AbMat Sit-ups

6 Calorie SkiErg

3 Man-Makers (50/35)

()

Interstate Love Song

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4x :30/:30 Row

10 Red Band Pullaparts

Samson Stretch x :30 seconds/side

10 Inchworms

10 Strict Pull-ups

Then…

2 Round of Barbell Warmup:

5x Hang Muscle Cleans

5x Push Press

5x Power Cleans

10x Deadlifts

5x Hang Muscle Snatch

5x Snatch Grip Behind the Neck Push Press

5x Power Snatch
*First round with empty barbell

**Second round with slightly heavier weight (lower than MetCon weight)

Metcon

*Weight should be moderately light, and rounds should be done in 2 sets or less.

**Switch up snatches and clean & jerks if you wish, but complete full rounds with the same movement.

***This is a good chance to go heavier than you normally would. If the weight is heavy for you to do snatches, complete the workout with Clean & Jerks.

****Set a methodical pace in your burpees and try to move consistently through all 10. Get your rest in between the burpees and the G2O.

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

RomWOD

Take Me Home Tonight

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Warm-Up.

Banded Hip & Ankle Distraction x 30 seconds per side

Couch Stretch x 60 seconds per side

400 M. Run

Followed by…

Barbell Complex x 3 sets:

Muscle Snatch x 3

Overhead Squat x 3

Hang Snatch x 3

Snatch Balance x 3

Weightlifting

Seated DB Shoulder Press (5 x 6)

Every 2 minutes for 10 minutes (5 sets):

Complete 6 reps of Double Dumbbell Seated STRICT Press.

Build in weight across the 5 sets to a heavy set of 6 for the day.

Metcon

Metcon (Time)

Complete 21-15-9 For Time of:

Power Snatch (95/65)

Pullups

Paradise City

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Banded Scarcrow x 10 per side

Banded Good Mornings x 20

Banded Lat Stretch x 30-60 seconds per arm

Then…

Accumulate 30 Calories on Ski/Bike/Row

Then…

Banded Monster Walk x 10 steps each Direction

Banded Squats x 10

KB Swings x 20

Weightlifting

Front Squat ((2 + 4) x 4)

*Perform the first 2 front squats at a tempo of 32X1, then immediately without re-racking…perform 4 squats without any tempo restriction – focus on speed of the concentric movement.

**Tempo = 3 second descent/2 second pause in bottom/fast stand/1 second pause at top.

***Start LIGHT…these will get heavy and VERY challenging.

Metcon

Metcon (Time)

Complete, For time:

60 Calories of Rowing

30 Double DB Snatch (50/35)

15 Double Dumbbell Burpee Box Step-Overs (50/35, 24″/20″)
Time Cap = 15:00 – please adjust loading accordingly.

Hip Hop Hooray

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4x :20/:10 Assault Bike

Then…

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold Reverse Lunges

*Station 2 – DB Hang Clean & Jerk (Light)

*Station 3 – Supinated Static Hang

*Station 4 – Broad Jumps

*Station 5 – Plank Shoulder Taps

Move through this with as little rest between movements as possible.

Metcon

Metcon (3 Rounds for reps)

Every 2 minutes, for 24 minutes (3 sets) for max reps of:

Station 1 – 20/15 Calories of Assault Bike + Max Reps Alternating Pistols

Station 2 – 400 Meter Run

Station 3 – 50 Double-Unders (100 Single Unders) + Max Reps Toes to Bar

Station 4 – Clean & Jerks (135/95)
*Larger classes, start groups on 2 minute intervals to reduce equipment.

**Everyone should start on Interval #1.

***Scoring: 20/15 Bike Cals + Pistol reps + 40 Reps (Run) + 50 DU + T2B Reps + C&J Reps

Nobody Praying for Me

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Supinated Grip Static Hang x 60 seconds (accumulated, if needed)

Scapular Pull-Ups x 10-15 reps

Followed by…

500 M. Row

Two Sets:

Bear Crawl x 100 Ft.

DB Front Squats x 10

Hawaiian Squats x 10/side

Metcon

Metcon (Time)

In teams of two, perform the following for time:

800 Meter Run (together)

immediately followed by…ten rounds, alternating each movement, of…

10 Dumbbell Hang “Clusters” (50/35)

10 Burpees

10 Pull-Ups

immediately followed by…

800 Meter Run (together)
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)