09/07/2018

Crossfit North Cloud – CrossFit

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Metcon (2 Rounds for time)

In teams of 3, complete one round (conga line style) for time:

30/20 Calorie Row

30 DB Thrusters (50/35)

30/20 Cal. Assault Bike

30 Box Jump-Overs (24/20)

Rest exactly 5 minutes from the time partner 3 finishes the box jump-overs…

In a team of 3, complete for time:

90 Single-Arm DB Hang Clean & Jerk (50/35)

90 Reverse Lunges

90 Toes-to-Bar

*On the second part, work is completed simultaneously with one team member on C&J one team member on lunges, and one team member on T2B, switching at any time.
*Score the conga line portion and the 90/90/90 portion times separately.

**Round 1=Conga Line

**Round 2=90/90/90

Metcon (2 Rounds for time)

In teams of 3, complete one round (conga line style) for time:

30/20 Calorie Row

30 DB Thrusters (50/35)

30/20 Cal. Assault Bike

30 Box Jump-Overs (24/20)

Rest exactly 5 minutes from the time partner 3 finishes the box jump-overs…

In a team of 3, complete for time:

90 Single-Arm DB Hang Clean & Jerk (50/35)

90 Reverse Lunges

90 Toes-to-Bar

*On the second part, work is completed simultaneously with one team member on C&J one team member on lunges, and one team member on T2B, switching at any time.
*Score the conga line portion and the 90/90/90 portion times separately.

**Round 1=Conga Line

**Round 2=90/90/90

Metcon

Bring-a-Friend Week (Day 2)

Crossfit North Cloud – CrossFit

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Metcon

Metcon (5 Rounds for reps)

With a partner, every 90 seconds for 30 minutes (5 sets):

Station 1: 20 Shoulder-to-Overhead (135/95)

Station 2: 20 Burpees over the Bar

Station 3: 20 Front Squats (135/95)

Station 4: 20/18/16 Cal. Assault Bike
Work can be divided however partners desire.

*Score is Total Reps completed per round.

Bring-A-Friend Week (Day 1)

Crossfit North Cloud – CrossFit

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Weightlifting

Three sets of:

Dumbbell Shoulder Press x 8 reps

Rest 30 Seconds

Supine Ring Rows x 8 Reps

Rest 30 seconds

Strict Toes to Bar x 8 reps

Rest 30 seconds

Seated DB Shoulder Press

Metcon

Metcon (Time)

With a partner, complete four rounds for time of:

50 Double-Unders

40 Push-Ups

30 Kettlebell Swings (53/35)
*Partners may partition reps as needed.

*If doing single-Unders complete 100 Single Unders in place of 50 Double Unders.

08/31/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Every two minutes, for 6 minutes (3 sets):

2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean

Followed by…

Every two minutes, for 6 minutes (3 sets):

1 Clean Lift-Off + Clean @ 70-80%

Followed by…

Every two minutes, for 6 minutes (3 sets):

Clean x 1 rep @ 80-90%

Clean (Heavy 1-Rep)

Power Clean (Heavy 1-Rep)

Squat Clean (Heavy 1-Rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

6 Strict Handstand Push-Ups

9 Burpees

12 Toes to Bar

08/29/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 70%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

Metcon

Metcon (Time)

Five rounds for time of:

24 Kettlebell Swings (53/35)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (53/35)

12 Box Jumps (24″/20″)

08/27/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Back Squat (4 x 6)

Every 3 minutes, for 12 minutes (4 sets):

Back Squat x 6 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 5th and 6th reps should be a grind; in set 3 your chances of making the 6th rep should be 50/50, and the fourth set will be a test of mental fortitude.

Metcon

Metcon (3 Rounds for reps)

Against a 4-minute running clock, perform a total of 3 sets of:

Row 500/400 Meters

Max Reps of Single-Arm Overhead Dumbbell Squats (50/35 lb DB or KB)

Rest 2 minutes between sets.
*Only score the reps of DB Overhead squats.

**Break up reps between arms in any way that you see fit, but do not burn out your shoulders with big unbroken sets per arm.