Every 2 Minutes, for 8 Minutes:
Four sets of:
Back Squat x 6 Reps
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Four sets of:
Shoulder (Strict) Press x 5 reps
Rest 60 seconds
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm/linking)
Rest 60 seconds
21-15-9
Thrusters, 95# / 65#
Pull-ups
With a partner, complete five sets for max reps of:
60 seconds of Wall Ball Shots (20/14)
60 seconds of Power Cleans (135/95 lbs)
60 seconds of Box Jump-Overs (24″/20″)
60 seconds of Push Press (95/65 lb.)
60 seconds of Assault Bike (for Cals)
Rest 60 seconds
*Alternate/switch working partner every 30 seconds.
Perform 4 sets against a 5-minute running clock, for max reps of:
Row 750/650 Meters
immediately followed by as many rounds and reps as possible of…
10 Kettlebell Swings (53/35)
10 Push-Ups
Rest 5 minutes between sets.
*If you’re training with others, Partner A will race through 5 minutes, then rest while Partner B races through 5 minutes – alternating back and forth for 40 minutes until each partner has completed four sets.
*Score separately, this is not a partner workout.
Three sets of:
Barbell Loaded Alternating Reverse Lunges x 10 reps each leg
Rest 1 minute
Weighted Pull-Up x 2-3 reps
Rest 1 minute
Every 6 minutes, for times: (3 sets)
10 Thrusters (135/95 lbs)
20 Pull-Ups
400 Meter Run
Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Rest 2 minutes between sets.
Three rounds for time of:
10 Deadlifts (275/185 lbs)
15 Ring Dips
30 Double-Unders
*Deadlift weight should be heavy, but not heavy enough to force you to do singles throughout the workout.
Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch x 1 rep
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Hang Cleans (95/65)
In teams of three, complete the following for time:
1200 Meter Relay Run
120 Double-Unders/240 Single Unders
90 Power Cleans (95/65 lbs)
60 Box Step-Overs with Dumbbells (35/20 lb DBs)
1200 Meter Relay Run
120 Double-Unders/240 Single Unders
90 Power Cleans
60 Box Step-Overs with Dumbbells (35/20)
1200 Meter Relay Run
*Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Score is total time it takes to complete 5 rounds + rest. Choose scale #1, #2, or #3 written on dry erase board underneath “monthly challenge”.
Four sets of:
Deadlift x 6 reps @ 3111
(open hands at the bottom of the deadlift, then close them and lift again. Do NOT let hands completely lose contact with the bar)
Rest 30 seconds
Strict Handstand Push-Ups x Max Reps
(if you cannot get 6 reps or more, accumulate until you get 6 reps)
Rest 3 minutes
*Only record your largest unbroken Max set.
Three sets for max reps of:
45 seconds of Russian Kettlebell Swings (70/53)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (95/65 lbs)
15 seconds or Rest
crossfitnorthcloud.com