10/24/2016

Crossfit North Cloud – CrossFit

Weightlifting

Power Clean (Heavy 1 Rep)

*Take 15 minutes to build to today’s “heavy-ish” (not max) 1 Rep Power Clean.

*Suggested Reps: (all reps are drop from the top)

Set 1 – 3 reps @ 65%

Set 2 – 2 reps @ 75%

Set 3 – 1 rep @ 85%

Set 4 – 1 rep @ 90%

Set 5 – 1 rep @ 95%

Metcon

Metcon (Weight)

Every minute, on the minute, for 24 minutes (12 sets of each):

Odd Minutes – Power Clean x 2 reps (only 2 attempts)

Even Minutes – Run 200 Meters
*Score your successful lifts in pounds.

*For example, if you made 21/24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.

*If you miss a rep, you may not re-attempt.

10/22/2016

Crossfit North Cloud – CrossFit

Metcon

Metcon (AMRAP – Reps)

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

60 seconds of American KB Swings (53/35)

60 seconds of Rest

60 seconds of Push Press (95/65)

60 seconds of Rest

60 seconds of Box Jump Overs (24/20)

60 seconds of Rest

60 seconds of Burpee Pullups

60 seconds of Rest

60 seconds of GHD/AbMat Situps

60 seconds of Rest
*One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

*Score is the combined total of both partners throughout the workout.

10/21/2016

Crossfit North Cloud – CrossFit

Weightlifting

Bench Press (6,6,6)

Three sets of:

Bench Press x 6 reps @ 20X0

*Rest approximately 2 minutes between sets.

**Record your heaviest set of 6.**

Metcon

Metcon (4 Rounds for reps)

Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:

Row 500 Meters

20 Wallballs (20/14)

Pull-Ups x Max Reps
*Record max pullups completed in each “round” separately.

**Rx+ = C2B Pullups

10/19/2016

Crossfit North Cloud – CrossFit

Today’s workout is the workout that the winning Open Team “Captain Quad and the Hammies” got to create for winning the 2016 12:11 CrossFit Open Intramural.

Metcon

Captain Quad and the Hammies (Time)

In teams of two complete the following for time:

20 Calorie Row

16 Thrusters (95/45)

——

**Twice through the row and thrusters, one athlete at a time.**

50 Pullups

50 Wallballs (20/14)

50 Deadlifts (95/65)

50 Box Jumps (24/20)

50 Cleans (95/65)

50 American KB Swings (53/35)

—–

20 Calorie Row

16 Thrusters
*Athlete 1 will complete their 20 and 16, THEN athlete 2 will complete their 20 and 16 to start and finish the workout (buy in and buy out).

*Both athletes will work together to complete the 50’s broken up however they would like.

*Workout is Quad and Hamstring dominant!

10/18/2016

Crossfit North Cloud – CrossFit

Weightlifting

Shoulder Press (5,5,5,5,5)

Every 3 minutes, for 15 minutes (5 sets):

Shoulder (Strict) Press x 3-5 reps

If you achieve 5 successful reps, increase the load in the next set.

*Score will be your final set (3 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

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

6 Strict Handstand Push-Ups/Kipping/Add Mats/Box Pike/Hand-Release

9 Ring Dips/Matador

12 Toes-to-Bar/K2E/V-Ups/HLR

10/17/2016

Crossfit North Cloud – CrossFit

Weightlifting

Front Squat (3,3,3,3,3)

Every 3 minutes, for 15 minutes (5 sets):

Front Squat x 3 reps ACROSS @ approximately 85% of 1-RM

Metcon

Metcon (AMRAP – Reps)

Against a 2-minute running clock, perform the following:

Row 250 Meters

Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of four sets.
*Larger classes, alternate waves for 2 minutes rest/2 minutes work.

**Score is total Squat Cleans completed over the course of the four sets.

10/12/2016

Crossfit North Cloud – CrossFit

Metcon

Metcon (3 Rounds for reps)

Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters

10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

40 Double-Unders/80 Single-Unders

20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps (24″/20″)

10/5 Ring Dips
*Larger classes, start on different AMRAPs.

*Keep track of each “round” separately. (reps)

*Rx+ = Thrusters (135/85), HSPU, 5 Ring MU

10/11/2016

Crossfit North Cloud – CrossFit

Weightlifting

A.

Five sets of:

Back Squat x 5 reps @ 30X1

Rest 60 seconds

Single-Arm Dumbbell Row x 10 reps @ 2020

Rest 60 seconds

*Back Squat weight is ACROSS.

Back Squat (5,5,5,5,5)

Single Arm Dumbbell Row (10,10,10,10,10)

Metcon

Metcon (AMRAP – Rounds and Reps)

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

Deadlift x 1 rep

Hang Power Clean x 1 rep

Front Squat x 1 rep

Shoulder-2-Overhead x 1 rep

(You must perform 5 burpees any time the weight settles on the ground.

Rx Loading:

Men=115 lbs

Women=75 lbs

Rx+ Loading:

Men = 135 lbs

Women = 95 lbs
**Burpees do not count towards reps**

*1 “round” = 1 time through the complex