10/10/2016

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

In teams of 3-4, complete 3 rounds EACH for time of:

20/15 Calorie Row

20 (10 each leg) Alternating Lunges (40/25)

20 Pushups

10 Burpee Box Jump Overs (24/20)
*This workout is performed Conga-Line style.

*Athletes all must begin on the rower.

*Lunges are stationary (not walking) and are forward lunges

*As soon as athlete 1 finishes the row, athletes two begins his/her 20 calorie row and so on.

*Athletes may not move on to the next movement until the athlete ahead of them has moved on to their next movement.

**Score is the time it takes all 3-4 athletes to complete 3 rounds.

10/07/2016

Crossfit North Cloud – CrossFit

Metcon

Weightlifting

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

1 set of 3 singles (1.1.1) @ approximately 75% of your 1-RM C&J.

Clean and Jerk (Across (75%))

*ALL Reps are drop from the top (if more than #15 plate on each side). No touch and go.

*Weight is across all sets at 75% of 1-RM.

*Perform in singles 1.1.1 and rest 5-10 seconds between each single.

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Front Squats (135/85)
Rx + = Front Squats (155/105)

10/07/2016

Crossfit North Cloud – CrossFit

Metcon

Weightlifting

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

1 set of 3 singles (1.1.1) @ approximately 75% of your 1-RM C&J.

Clean and Jerk (Across (75%))

*ALL Reps are drop from the top (if more than #15 plate on each side). No touch and go.

*Weight is across all sets at 75% of 1-RM.

*Perform in singles 1.1.1 and rest 5-10 seconds between each single.

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Front Squats (135/85)
Rx + = Front Squats (155/105)

10/05/2016

Crossfit North Cloud – CrossFit

Weightlifting

A.

Four sets of:

Back Squat x 6-8 reps @ 30X1

Rest 90 seconds

Wall Slides x 5 reps @ 3030

Rest 90 seconds

Wall Slides: Same as floor slides, except up against the wall.

Wall Slides (or Floor Slides if you are really tight)

Floor Slides: Lie on your back with knees bent and feet flat on the ground. Arms should be at a 90 degree angle with wrist and elbow making contact with the ground. Slide your arms upward, maintaining contact with your forearm, wrist, back of your hand and the ground the entire time. Lower your arms when either the wrist or elbow loses contact with the ground.

Back Squat (8,8,8,8)

*Challenge yourself, if you get all 8 reps, you need to increase the weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

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

10 Burpees

20 Alternating Goblet Hold Lunges with KBs or DBs (70/53)

30 Double-Unders/60 Single-Unders
*Double Unders are Rx

*20 lunges total (10 each leg)

10/03/2016

Crossfit North Cloud – CrossFit

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):

Clean x 1.1.1.1

(rest 5-10 seconds between each single)

*Build over the course of 6 sets to today’s Heavy 1-RM (within a set of 4 singles.)

Clean (Heavy Single)

Metcon

Metcon (3 Rounds for time)

Three sets for times of:

250 Meter Row

20 Wallballs (20/14)

20 American Kettlebell Swings (70/53)

Rest 3 minutes…
*Score each “Round” Individually (time to complete).

*These are sprints, with full recovery in between each “set”.

10/01/2016

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

WOD:

In a team of 4:

800 M. Run Buy-In (broken up anyway desired)

Once team completes 800 Meter Run:

50 Thrusters: 115/75

25 Tire Flips

50 Pullups

then…

100 American KB Swings (53/35) (2 partners)

*Other 2 partners: Static Deadlift hold (225)

80 KB Goblet Squats (53/35) (2 partners)

*Other 2 partners: Static Deadlift hold (225)

60 KB Snatches (53/35) (2 partners)

*Other 2 partners: Static Deadlift hold (225)

40 KB Shoulder-to-Overhead (53/35) (2 partners)

*Other 2 partners: Static Deadlift hold (225)

20 Synchronized Burpees (all 4 team members)
*Score is time when all 4 members have completed 20th burpee.

09/28/2016

Crossfit North Cloud – CrossFit

Weightlifting

Every 3 minutes, for 18 minutes (6 sets) of:

5 Deadlifts @ 75-80%

10 Tall Box Jumps

(jump up, step down with support)

Deadlift (5,5,5,5,5,5)

Metcon

Metcon (AMRAP – Rounds and Reps)

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

10 Squat Cleans (135/95 lbs)

10 Bar Facing Burpees

10 Toes-To-Bar/K2E/HLR/V-Ups

09/27/2016

Crossfit North Cloud – CrossFit

Weightlifting

Every 4 minutes, for 16 minutes (4 sets) of:

Bench Press x 6-Reps

Pull-Ups x Max Reps

Bench Press (6,6,6,6)

Pull-ups (Max Reps)

Metcon

Metcon (Time)

For time:

50/30 Push-Ups

300 Meter Run

30 American Kettlebell Swings (53/35)

300 Meter Run

50/30 Push-Ups

300 Meter Run

30 American Kettlebell Swings (53/35)

300 Meter Run