04/06/2018

Crossfit North Cloud – CrossFit

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Metcon

Metcon (4 Rounds for reps)

For 28 Minutes (4 minutes work/4 minutes rest) 4 rounds:

AMRAP 4:

15 Calorie Assault Bike

15 Toes to Bar

15 Hang Cleans (95/65)

rest 4 minutes

AMRAP 4:

12 Calorie Assault Bike

12 Toes to Bar

12 Hang Cleans (115/75)

rest 4 minutes

AMRAP 4:

9 Calorie Assault Bike

9 Toes to Bar

9 Hang Cleans (135/85)

rest 4 minutes

AMRAP 4:

6 Calorie Assault Bike

6 Toes to Bar

6 Hang Cleans (155/95)
*Goal is to increase your weight on the hang cleans across all sets.

**Start at a weight that is decently light and you can cycle quickly and the last set should be challenging to do unbroken sets.

04/04/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Push Press

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

Push Press

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 1 rep @ 90-94%

*Set 6 – 1 rep @ 95%

*Sets 7-8 – 1 rep @ 95+%

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

10 Handstand Push-Ups

20 Kettlebell Swings (53/35)
Rx+ = Strict HSPU

04/03/2018

Crossfit North Cloud – CrossFit

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Gymnastics

Metcon (No Measure)

“Gymnastic Skill Work”

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 90 Seconds of Bar or Ring Skill Work (i.e. 4-8 Reps of Bar or Ring Muscle-Ups/6-10 Reps of Linked Pullups or Linked C2B Pullups)

Station 2 – Nose-to-Wall Handstand Hold x 60 seconds

Station 3 – L-Sit/L-Hang or Hollow Hold x 60 seconds (accumulated time)

Metcon

Metcon (Time)

Three Rounds for Time of:

400 Meter Run (sub 500 M. Row)

12 Toes-to-Bar

9 Squat Cleans (115/85)

6 Chest-to-Bar Pullups

3 Power Snatches (115/85)

04/02/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Deadlift (5,5,3,2,1,1,1,1)

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

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 rep @ 85%

*Sets 5-8 – 1 rep @ 90%

Metcon

Metcon (Time)

For time:

40 Wallballs (20/14 lbs)

20 Burpee Box Jump-Overs (24″/20″)

30 Wallballs

15 Burpee Box Jump-Overs

20 Wallballs

10 Burpee Box Jump-Overs

03/31/2018

Crossfit North Cloud – CrossFit

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Metcon

April Fools’ Folly – Event #3 (Rx) (Time)

Chipper – 21 Minute Time Cap

With a partner, complete for time:

1500m Row

40 Burpee over bar

60 Thrusters 65/95

8 Rope Climb

60 Thrusters 65/95

40 Burpee over bar

1500m Row

April Fools’ Folly – Event #3 (Scaled) (Time)

Chipper – 21 Minute Time Cap

1500m Row

40 Burpee step over bar

60 Thruster 45/65

40 wallball sit ups 14/20 (tossing to partner)

60 Thruster 45/65

40 Burpee step over bar

1500m Row

03/30/2018

Crossfit North Cloud – CrossFit

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Warm-up

Take 10-12 minutes to work up to a weight that you will use in the workout, starting with an unloaded barbell.

Example loading:

Set 1 – 3x @#45

Set 2 – 3x @#75

Set 3 – 2x @#95

Set 4 – 2x @#105

Set 5 – 1x @#135

Set 6 – 1x @ #155…struggled at this weight, so go back to #135 for the WOD.

Metcon

Metcon (Weight)

Every minute on the minute for 20 minutes (EMOM 20):

3 Clean & Jerks (choose your weight)

6 Burpees
*Score is total weight successfully moved across the 20 Minutes.

**You choose the weight you’d like to use. Clean and Jerks do not have to be Touch-N-Go

***If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

03/27/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Back Squat (Wave Sets (5,3,1,5,3,1))

*Set 1 – 5 reps @ 75-80% of 1-RM

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90-95%

Rest 2 minutes between sets.

Metcon

Metcon (Time)

30/20 Cal. Assault Bike

500/400 M. Row

10 Front Squats (135/85 lbs)

20 Burpee Box Jump-Overs (24″/20″)

10 Front Squats (135/85 lbs)
Rx+ = Front Squats @ (165/105)

03/26/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Snatch (EMOM 10)

Build over the course of the 10 sets to today’s heavy single.

Metcon

Metcon (Weight)

Every minute, on the minute, for 10 minutes (5 sets of each):

Minute 1 – 5 Hang Squat Snatches

Minute 2 – 15 AbMat Situps
Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.