Crossfit North Cloud – CrossFit


Metcon (No Measure)

Two Sets of:

Supine Ring Rows x 6-8 reps @ 2111

Rest 60 seconds

Ring Planks x 60 seconds

Rest 60 seconds


Metcon (5 Rounds for time)

Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters

12 Overhead Squats (95/65 lbs)

12 Pull-Ups

12 Box Jump-Overs (24″/20″)
*Score each set separately

**Score is time to complete each individual set.


Crossfit North Cloud – CrossFit


Metcon (AMRAP – Reps)

In teams of two, four sets for max reps of:

60 seconds of Rowing (for calories)

Rest 60 seconds

60 seconds of Overhead Squats (75/55 lbs)

Rest 60 seconds

60 seconds of Pull-Ups

Rest 60 seconds

60 seconds of Push-ups (Good Range of Motion)

Rest 60 seconds
*Partner 2 works while Partner 1 rests, and vice versa. May only use 1 rower, if partners are using the same weight, MUST also use the same barbell.

*Both partners must Rx for each individual to Rx.

*Score is total combined reps of both partners.


Crossfit North Cloud – CrossFit


3-Position Clean (EMOM 10 (10 Sets))

Every Minute on the Minute for 10 Minutes, One Rep of:

“3-Position Clean”

High Hang Clean + Hang Clean + Clean
*Performed as a complex, may not re-grip the bar on the ground.

*High Hang – “Pockets”

*Hang – Above Knees

*Clean – From Ground

*These may all be performed as either power or squat variations of the clean.

*Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

200 M. Run

15 Wall Ball Shots (20/14 lbs)

15 American Kettlebell Swings (53/35 lbs.)
*Ladies – Wallball must contact black line.

*Men – Wallball must contact above the black line.

**Score is total Rounds and Reps completed in the 15 minutes.


Crossfit North Cloud – CrossFit


10-Station Team (AMRAP – Reps)

“10-Station Team” (30 Minutes)

In teams of two complete these 10 stations for AMRAP:

1. Rowing for Max. Calories

2. Push Press (95/65)

3. Toes-to-Bar/K2E/HLR

4. Goblet Squats (53/35)

5. KB Swings (53/35)

6. Double-Unders/SU/JJ

7. Push-Ups

8. Wallballs (20/14)

9. AbMat Sit-Ups

10. Box Jumps (24/20)
*Partners will complete 2 MINUTES at each station, followed by 1 minute of rest.

*Athletes may switch at any time, BUT only one athlete working at a time.

*Rotate through all 10 stations in order

**Score is TOTAL REPS completed across all stations.


Crossfit North Cloud – CrossFit


Squat Clean (EMOM 10)

*Every minute on the minute for 10 minutes complete 1 Squat Clean.

*Build to today’s Heavy 1-RM.

*Today is a great day to stay light and work on quickness under the bar for Squat Clean.

*If not able to Squat Clean – Power Clean (do not enter score, add as a “Power Clean” in Wodify.


Metcon (Time)

Five Rounds for Time of:

Row 300 Meters

12 Front Squats (95/65 lbs)

12 Pull-Ups


Crossfit North Cloud – CrossFit



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

Every 2 minutes, for 10 minutes (5 sets):

Shoulder Press x 5 reps

*No Arching Back


*If failing, DO NOT attempt to save

*No dip, Strict press = no assistance from the lower body.

**SCORE = Heaviest set of 5.


Metcon (AMRAP – Reps)

Every 90 seconds, for 15 minutes (10 sets):

5 Push Presses (95/65)

10 Burpees Over the Barbell
*Rx+ =

Push Press (135/95)

Bar FACING Burpees

*Choose a load that will challenge you, but that can be done without dropping to the ground during the set of 5.

*Score is total reps completed.

**MAX. score = 150 Reps (10 sets x 15 reps)


Crossfit North Cloud – CrossFit


Front Squat (4,3,2,1,1,Max Reps)

Set 1: 4 reps @ 65%

Set 2: 3 reps @ 75%

Set 3: 2 reps @ 85%

Set 4: 1 rep @ 90%

Set 5: 1 rep @ 95%

Set 6: Max Effort Reps @ weight from set 3 (today’s 85%)

*Build over the course of the six sets to the Max Reps at 85% or 1-RM.


Metcon (Time)

In teams of two, complete 6 RFT:

Row 250 Meters

15 Pull-Ups

15 Wall Ball Shots (20/14 lbs)
*In teams of two, alternating movements, complete 6 rounds for time.

*Only one partner working at a time.


Crossfit North Cloud – CrossFit


Metcon (AMRAP – Reps)

EMOM 9: (3 sets)

Minute 1 – 30 Double-Unders/60Single-Unders

Minute 2 – 4-6 Strict L-Sit Pull-Ups/L-Sit Holds (Bar)/HLR Holds

Minute 3 – 3-4 Strict HSPU/Kipping HSPU/Wall Walks
*Score is TOTAL Double Unders. (Max 90)


Metcon (4 Rounds for reps)

Four sets for max reps against a 3-minute running clock of:

Run 100 Meters

10 Toes to Bar/K2E/HLR

10 Russian Kettlebell Swings (70/53 lbs)

Rest 3 minutes between sets.
*100 Meters = 10 Reps.

*Be VERY Careful coming in and out of the door.

*Start EACH set at the 100 M. Run, do NOT start and stop where you left off the previous set.

*SCORE = AMRAP per 3-Minute Set, keep track of each separately.