Crossfit North Cloud – CrossFit

Skill Work

Metcon (No Measure)

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

Station 1: Superman to Hollow Rolls x Max Reps in 1 minute

Station 2: Handstand Walk x 30 feet (use partner assist or Handstand holds/Handstand Wall Walks/Handstand Shoulder taps or L-Sit Dumbbell OH hold if you don’t have handstand walks yet)

Station 3: Alternating Pistols x 12 Reps or modified Pistols.

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 10/7 Calories of Assault Bike

Minute 2 – 15 Kettlebell Swings (53/35)

Minute 3 – 15 Box Jump-Overs (24″/20″)

Minute 4 – 30-Second Front Leaning Rest on Rings
*If all reps are completed in each corresponding minute…

Male = 200 Reps

Female = 185 Reps

**Rx+ = Calories of Assault Bike (12/8) & KB Swings (70/53).

Crossfit North Cloud – CrossFit

Gymnastics

Metcon (No Measure)

A.

Four sets of:

Back Squat x 5 reps

Rest 20 seconds

Strict Supinated-Grip Pull-Ups x 7

Rest 2 minutes

Back Squat (4 X 5 Across)

Metcon

Metcon (2 Rounds for time)

Two sets for times of:

Row 500 Meters

30 Wallballs (20/14 lbs)

15 Toes to Bar

Rest 4 minutes

Crossfit North Cloud – CrossFit

Metcon

Team Fight Gone Bad (6 Rounds for reps)

Complete 6 Rounds of 1-Minute at each Movement:

Wall-Ball Shots (20/14)

Sumo-Deadlift High-Pull (#75/#55)

Box Jumps (24/20)

Push Press (#75/#55)

Row (Calories)

1-Minute Rest

*Partners alternate movements

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

Four rounds for time of:

400 Meter Run

24 Goblet Squats (70/53))

12 Burpee Box Jump-Overs (24″/20″)

This workout is inspired by the “Vest Triplet” events that teens and masters athletes completed on Saturday of the 2017 CrossFit Games. These athletes completed this workout while wearing a (20/14 lb) plate carrier.

Crossfit North Cloud – CrossFit

Gymnastics

EMOM 6:

Odd – 15 AbMat Sit-ups

Even – 10 Weighted Good Morning (LIGHT Barbell)

Metcon

Metcon (Time)

Seven rounds for time of:

7 Pull-Ups

7 Box Jumps (24/20)

7 Dumbbell Ground to Overhead (55/35)

You will complete this workout in teams of two, with only one partner working at a time. One partner will complete a full round before the next begins. Repeat until both teammates have completed seven rounds EACH.

Crossfit North Cloud – CrossFit

Skill Work

Three sets of:

Ring Rows x 10 reps @ 2111

Rest 45 seconds

Russian Step-Ups x 10 reps each leg

Rest 45 seconds

Dumbbell Shoulder Press x 10 reps @ 2010

Rest 45 seconds

Single Arm Dumbell Press (10,10,10 (Across))

Metcon

Assault Lunge (Time)

For time:

40/30 Calories of Assault Bike

100-Foot Dumbbell Overhead Walking Lunges (65/35)

This workout is inspired by the “Assault Lunge” event that teens and masters athletes completed on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 used an 80 lb. dumbbell for their overhead lunges; females in those age ranges used a 55 lb. dumbbell. You’ll have a better understanding of how impressive these athletes are after completing this workout!
*Single Arm Dumbbell Lunges.

*100 ft. at CFNC = down, back, down.

Crossfit North Cloud – CrossFit

Weightlifting

Power Clean (E2MOM 20)

Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 2 reps

*Sets 1-2 – 60-65% of 1-RM

*Sets 3-4 – 70-75%

*Sets 5-6 – 80-85%

*Sets 7-10 – 90+%

**These are touch and go doubles, the bar may not rest or be re-gripped on the ground.**

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
***Power Cleans***

*This is meant to be a workout that is quick, choose a weight that you can move through the sets (individual movements) without large rest breaks…i.e. quick single cleans are fine, but try to stay at the bar and rest during transition from rings to cleans.

Crossfit North Cloud – CrossFit

Metcon

Girls On A Boat (AMRAP – Rounds and Reps)

“Girls On A Boat”

In a team of 3, teams row a 5K, switching every 500 M. maintaining the same rotating order the whole WOD.

Partners that are not rowing are completing AMRAP, alternating as desired, before the completion of the 5K of:

30 Pull-ups

30 Clean & Jerks (115/75)

30 Box Jumps (24/20)

30 KB Swings (53/35)
Rx+ = C&J (135/95)

Metcon (Time)

Team 5K Row Time for “Girls On A Boat”

Crossfit North Cloud – CrossFit

Weightlifting

Push Press (5,5,5,5,5)

Five sets of:

Push Press x 5 reps (@80 %+)

Rest 2-3 minutes

Metcon

Metcon (Time)

For time:

15 Deadlifts (225/155 lb)

30 Wall Ball Shots (20/14 lbs)

12 Deadlifts

24 Wall Ball Shots

9 Deadlifts

18 Wall Ball Shots

Crossfit North Cloud – CrossFit

Metcon

Metcon (6 Rounds for reps)

Against a three minute running clock, complete:

350/300 Meter Row

Double-Unders x Max Reps

Rest 3 minutes, and then…

Against a three minute running clock, complete:

30/20 Calories of Assault Bike

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes, and then…repeat both portions twice more – 36 minutes total, 18 minutes of work.
*Scoring*

“Round 1” = Rowing/DU total reps from all 3 sets

“Round 2” = Assault Bike/HSPU total reps from all 3