In teams of two, with only one teammate working at any time, complete three sets for max reps of:
3 Minutes of Shoulder to Overhead (95/65 lbs)
Rest 1 Minutes
3 Minutes of Front Squats (95/65 lbs)
Rest 1 Minutes
3 Minutes of Burpee over Barbell
Rest 1 Minutes
Complete for time:
50 Thrusters (45/35)
40 Kettlebell Swings (53/35)
30 Burpees
20 Pull-Ups
10 DB Man-Makers (55/35)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 60 seconds
Three rounds for time of:
20 Cal. Row
30 Wallballs (20/14 lbs)
In teams of three, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters (75/55 lbs)
15 Kettlebell Swings (53/35)
Two partners working on the triplet at a time, alternating complete movements, and the other partner will either be completing the run or row.
Keep the same rotation the entire workout.
Four sets of:
Weighted Pull-Ups x 4 reps
Rest 60 seconds
Pistols(or pistol mod.) x 6 reps each leg
Rest 60 seconds
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Wall Ball Shots (20/14 lbs)
Rest exactly 3 minutes, and then …
Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (10 each leg)
Five sets of:
Back Squat x 4 reps @ 30X1
Rest 2 minutes between sets and use that time to work shoulder mobility
In teams of two, alternating complete rounds, complete five rounds EACH for time of:
5 Power Cleans (135/85 lbs)
5 Thrusters (135/85 lbs)
10 Box Jump-Overs (24″/20″)
Barbell weight, should be heavy…but should still be able to do the Power Cleans and Thrusters unbroken.
Take 10 minutes to practice some form of pullup/ring/bar modification:
Options include – Strict, Strict Weighted, Strict Banded, Kipping, Kipping Banded, Butterfly, C2B, Banded C2B, Butterfly C2B, Bar Muscle-ups, Ring Pullups, Ring Dips, Ring Muscle-ups, Strict Ring Muscle-ups.
Every 7 Minutes, 3 sets, for times of:
750/650 M. Row
20 Pull-Ups
10 Handstand Push-Ups
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.
Every minute, on the minute, for 20 minutes, perform:
3 Snatches (choose your weight)
6 Burpees
*Score the total amount (in lbs) successfully snatched during the workout.
**You choose the weight you’d like to use. Snatches 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.
With a partner, complete 3 Rounds for Time:
30 Squat Cleans (95/65)
30 Pull-Ups
800 M. Run
3-Position Snatch
(high hang, mid-thigh, then floor)
*Every 90 seconds for 12 Minutes (8 Sets), build to a heavy 1-Rep 3-Position Snatch.
*Performed as a complex, touch and go with no regrip on the ground.
For Time:
Row 250 Meters
Then…
15-12-9
Squats
Push-ups
Ring Rows
Row 250 Meters
*This was the original workout performed the first day of CrossFit in Concordia.
*It was performed as a partner workout, when CFNC was opened on December 1st, 2014 originally as 12:11 CrossFit – Concordia!
crossfitnorthcloud.com