Crossfit North Cloud – CrossFit

View Public Whiteboard

Gymnastics

Metcon (No Measure)

Every 60 seconds, for 12 minutes (3 sets) of:

Station 1 – Strict Pull-Ups x 6 reps @ 2110 or 10 Supine Ring Rows @2110

(add weight if you’re capable of maintaining tempo and rep range)

Station 2 – 100 Ft. Suitcase Carry + Waiter’s Carry

(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50 Ft.)

Station 3 – Supinated Grip Bent-Over Barbell Row x 10 @1011

Station 4 – Dumbbell Strict Overhead Press x 10 reps @ 1011

(maintain the tempo – each set should take less than 45 seconds and each rep should be smooth and controlled movement).

Metcon

Metcon (3 Rounds for reps)

Against a 3-minute running clock…

400/350 Meter Row

Max Reps of Burpee Box Jump-Overs (24″/20″)

Rest 3 minutes, and complete a total of 3 sets.

Note number of burpee box jump-overs achieved in each of the three sets.

Crossfit North Cloud – CrossFit

View Public Whiteboard

Weightlifting

Back Squat (5,5,3,2,2,1)

Complete 8 sets of:

Back Squat

*Set 1 – 5 reps @ 70-74% of 1-RM

*Set 2 – 5 reps @ 75-79%

*Set 3 – 3 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 2 reps @ 90-94%

*Set 6 – 1 rep @ 95+%

*Set 7 – 1 rep @ 95+%

*Set 8 – 1 rep @ 95+%

**Sets 6 & 8 should be ACROSS in weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Pullups
*Rx+ = 5 Bar Muscle-Ups

Crossfit North Cloud – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Teams of three will complete three rounds each (total of 9 rounds per team) of:

9 Bar-Facing Burpees

12 Thrusters (95/65 lbs)

15 Toes to Bar
*Partners alternate full rounds.

Partner 1 – bike

Partner 2 – ski

Partner 3 – 1 full round

Rotate after Partner 3 completes full round.

Crossfit North Cloud – CrossFit

View Public Whiteboard

Weightlifting

Push Press (4,4,4,4,4)

Take 10-15 minutes to complete 5 heavy-ish sets of 4.

*Rest between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many Rounds and Reps as possible in 8 minutes of:

12 Calorie Row

8 KB Swings (70/53)

4 Squat Cleans (185/125)
*Cleans should be heavy singles.

**KB Swings are American.

Crossfit North Cloud – CrossFit

View Public Whiteboard

Metcon

Coach Shay leaves for Miami…Dade County – “305” today…let’s send her out in style!

Welcome to Miami (AMRAP – Rounds and Reps)

In teams of three, complete AMRAP 15 of:

30 DB Snatch (50/35)

5 Synchronized Burpees

30 Toes-to-Bar

5 Synchronized Burpees

*While two partners are working, one partner rows 30 calories.

**Partners rotate when rowing partner completes 30 cal. row.
*Rest 5 minutes, then move on to “Dade County”

Metcon

Dade County (Weight)

*Partners have 15 minutes to accumulate as much weight moved as possible of the following complex:

Deadlift + Clean + Clean + Shoulder-to-Overhead

*One partner working at a time.

**Score = Weight x Reps

https://www.youtube.com/watch?v=IwBS6QGsH_4

Crossfit North Cloud – CrossFit

View Public Whiteboard

Gymnastics

Four sets of:

Goblet Hold Alternating Reverse Lunges x 20 reps (10 each leg)

Rest 90 seconds

Weighted Pull-Ups x 6 reps (do not need to be unbroken)

Rest 90 seconds

Weighted Pull-ups (6,6,6,6)

Metcon

Metcon (Time)

3 Rounds for time of:

24 Wallballs (20/14)

12 Pullups
This should be a sprint, try to knock out big sets…even unbroken.

Rx + = C2B Pullups

Crossfit North Cloud – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

Partners alternate movements to complete as many rounds and reps as possible in 20 minutes of:

10 Hang Squat Cleans (135/95 lbs)

10 Shoulder to Overhead (135/95 lbs)

10 Box Jumps (24″/20″)
*Choose a weight that you can complete the movements in two sets or less.

Crossfit North Cloud – CrossFit

View Public Whiteboard

Metcon

Drop It Like It’s Hot (AMRAP – Rounds and Reps)

AMRAP 11

Buy-In: 50 Cal. Row (25 each)

Then in remaining time…

40 Pistols

5 Synchronized Bar-Facing Burpees

30 Toes to Bar

5 Synchronized Bar-Facing Burpees

20 Bar Muscle-Ups

5 Synchronized Bar-Facing Burpees

10 Snatch (135/95)

5 Synchronized Bar-Facing Burpees
*First partner may start on Pistols as soon as they finish the row, but cannot move to the synchronized burpees before Partner 2 finishes their 25 calorie row.

Metcon

Drop It Like It’s Hot (Scaled) (AMRAP – Rounds and Reps)

AMRAP 11

Buy-In: 50 Cal. Row (25 each)

Then in remaining time…

80 Air Squats

5 Synchronized Bar-Facing Burpees

40 Hanging Leg-Raises

5 Synchronized Bar-Facing Burpees

20 Pullups

5 Synchronized Bar-Facing Burpees

10 Snatch (95/65)

5 Synchronized Bar-Facing Burpees
*First partner may start on Air Squats as soon as they finish the row, but cannot move to the synchronized burpees before Partner 2 finishes their 25 calorie row.

Crossfit North Cloud – CrossFit

View Public Whiteboard

Metcon

Metcon (Weight)

Every minute for 20 minutes, complete:

3 Snatches (Choose your weight)

6 Burpees over the Bar
*If you miss any Burpee reps, take the next minute off and start the following minute.

**Score is total weight moved…i.e.

16 completed minutes x 3 snatch reps x #135 Snatches = #6,480

RomWOD

Complete today’s ROMWOD if you have time after the WOD.

Crossfit North Cloud – CrossFit

View Public Whiteboard

Metcon

Warm-up

After the general warmup, complete two rounds of this specific warmup for the MetCon:

Minute 1/4: Couch Stretch (Left-1, Right-4)

Minute 2/5: Redband PullAparts/Deadhang from Bar (Pullaparts-2, DH-5)

Minute 3/6: OH Lunge (Empty Bar or PVC)

Metcon (2 Rounds for reps)

Two sets for max rep/calories of:

3 Minutes of Assault Bike (or Rowing)

2 Minutes of OH Walking Lunge (95/65)

3 Minutes of Rowing (or Assault Bike)

2 Minutes of Ring Dips