Crossfit North Cloud – CrossFit

View Public Whiteboard

Gymnastics

Metcon (No Measure)

Every 2 minutes, for 12 minutes (two sets of each):

Station 1 – Accumulate 60 seconds in an L-Sit/L-Hang.

Station 2 – Accumulate 60 seconds in a static handstand hold/static OH DB hold

Station 3 – 8-12 Strict or Weighted Pullups/Pull-up Negatives

Metcon

Metcon (AMRAP – Reps)

Two sets for max reps:

3 Minutes of Assault Bike (or Rowing) Calories

2 Minutes of Kettlebell Swings (70/53))

3 Minutes of Rowing (or Assault Bike) Calories

2 Minutes of Ring Dips

Crossfit North Cloud – CrossFit

View Public Whiteboard

Weightlifting

Deadlift

Every 2 minutes, for 12 minutes (6 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 4-6 reps @ 80% approximately

Metcon

Metcon (Time)

For time:

60 Double-Unders

30 Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

30 Pull-Ups

40 Double-Unders

20 Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

20 Pull-Ups

20 Double-Unders

10 Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

10 Pull-Ups

Crossfit North Cloud – CrossFit

View Public Whiteboard

Accessory Work

Metcon (No Measure)

Three sets of:

Dumbbell Bench Press x 10 reps @ 20X1

Rest 30 seconds

Kettlbell Swings x 25 reps

Rest 30 seconds

Single-Arm Dumbbell Row x 10 reps each arm @ 2111

Rest 30 seconds

Metcon

Metcon (Time)

Five sets of:

10 Dumbbell Push Presses (50/35)

10 Box Stepovers with Dumbbells (24/20) (50/35)

Rest 60 seconds

Crossfit North Cloud – CrossFit

View Public Whiteboard

Metcon

Total workout time is 35 Minutes, 15 on Part A, 5 minute rest, 15 on Part B.

*Larger classes, start some pairs on A and some pairs on B.

**Partners alternate full movements on both A and B.

Metcon (AMRAP – Rounds and Reps)

A.

With a partner, complete as many rounds and reps as possible in 15 minutes of:

250 Meter Row

50 Double-Unders

10 Strict Handstand Push-Ups

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

Metcon (AMRAP – Rounds and Reps)

B.

With a partner, complete as many rounds and reps as possible in 15 minutes of:

20/15 Calories of Assault Bike

30 Push-Ups

20 Deadlifts (185/125)

Crossfit North Cloud – CrossFit

View Public Whiteboard

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
*Rx is:

Wallballs (20/14)

SDHP/PP (75/55)

Box Jumps (24/20)

**Complete 1 minute (3x) of each movement for total reps/calories.

RomWOD

Crossfit North Cloud – CrossFit

View Public Whiteboard

Weightlifting

Power Snatch (5 x 5)

Every 3 minutes, for 15 minutes:

Complete 5 touch and go Power Snatches.

*Build across the sets to a Heavy 5-rep Power Snatch.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many Rounds and Reps as possible in 6 minutes of:

3 Thrusters (135/95)

6 Toes-to-Bar

12 KB Swings (70/53)

Crossfit North Cloud – CrossFit Kids

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 minutes of:

1-down and back run

2-pushups

3-burpees

4-lunges

5-squats

Skill Work

Pullup Bar Work:

Pullups

Kipping Swings

Toes-to-Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

4 sets of:

2 minutes work/2 minutes of rest

5 Inchworm push ups

10 Front Squats (PVC)

Run 100m

Crossfit North Cloud – CrossFit

View Public Whiteboard

Weightlifting

Push Press (5 x 3-4)

Five sets of:

Push Press x 3-4 reps

Build to today’s heavy 3-4 reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

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

10 Push Presses (95/65 lbs)

10 Alternating Overhead Reverse Lunges (95/65 lbs)

10 Pull-Ups

Extra Credit

Metcon (No Measure)

Every 90 seconds, for 6 minutes (2 sets of each):

Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)

Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Crossfit North Cloud – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Reps)

With a partner, for 30 minutes, complete two minutes of work followed by one minute rest at each station: (2 sets of each)

1: SkiErg for Calories

2: Hang Squat Snatches (95/65)

3: Toes-to-Bar

4: Hang Squat Cleans (95/65)

5: Burpee Box Jump Overs (24/20)
*Partners may partition reps however they desire.

**Complete 2 Minutes at each station, followed by a 1 minute rest/transition period.

***Scoring is total reps/calories completed over the two rounds through all 5 stations.

Crossfit North Cloud – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Every 2 minutes, for 10 minutes (5 sets) of:

Back Squat x 4 reps

*Sets 1-4 – 4 reps @ 80-88%

*Set 5 – Max Reps @ 85%

Back Squat (MAX reps)

Metcon

Metcon (3 Rounds for time)

Every 8 minutes, for 24 minutes (3 sets) for times:

50/40 Calorie Row

20 DB OH Walking Lunge (10 each arm) (50/35)

10 C2B Pullups
*You should be getting at least 1 minute of rest per round. If you are not, modify the length of the row so that you are able to complete the lunges/Pullups.

*For lunges, do 10 with one arm extended overhead, then switch and do 10 with the other arm.