09/12/2016 – Friend Week

Crossfit North Cloud – CrossFit


Friend Week – 1 (AMRAP – Rounds and Reps)

With a partner, alternating movements, complete a 20 minute AMRAP of:

20/15 Calorie Row

10 Pushups

20 Goblet Squats (53/35)
*Partners alternate each movement.

*Score is total Rounds and Reps completed in 20 minutes.

*Focus on FULL range of motion on pushups…chest to floor/arms fully extended at top.


Crossfit North Cloud – CrossFit


343 (Time)

With a Partner, complete for time:

100 TTB

100 Power Cleans (135/95)

100 Wall Balls (20/14)

43 Synchronized Burpees
*Reps can be partitioned in any way desired.

*Only one partner working at a time, EXCEPT the Burpees.

*Burpees must be done synchronized, partners must be standing at the end of each rep before the next can be started.

**This is a 9/11 tribute WOD, entitled “343” in honor of the 343 firefighters that were lost on September 11th, 2001 at the World Trade Center.**


Crossfit North Cloud – CrossFit


Snatch Balance + OH Squat (1,1,1,1,1)

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

Snatch Balance + Overhead Squat

Build to today’s heaviest snatch balance + overhead squat.


Metcon (Time)

For time:

12 Power Snatches (115/75 lbs)

12 Box Jumps (30″/24″)

9 Power Snatches (115/75 lbs)

9 Box Jumps (30″/24″)

6 Power Snatches (115/75 lbs)

6 Box Jumps (30″/24″)

Run 600 Meters


Crossfit North Cloud – CrossFit


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


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

Push Press x 3-5 reps

Goal is to establish today’s 5-RM.


Metcon (Weight)

Every minute, on the minute, for 16 minutes:

Odd minutes – 10 Burpees

Even minutes – 5 Power Cleans
***Score is the total weight moved over the course of the 8 sets of power cleans.

*To “Rx,” you must complete all 10 burpees in every even minute.

*There is no Rx weight, use the heaviest weight you believe you can successfully handle.

Rx+ = Bar Facing Burpees


Crossfit North Cloud – CrossFit


Three sets of:

Back Squat x 3 reps @ 85-90% of your 1-RM

Rest 60 seconds

Single-Arm Dumbbell Row x 10 reps @ 2111

Rest 60 seconds

Back Squat (3,3,3)

Single Arm Dumbbell Row (10,10,10)


Metcon (Time)

For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

30 Double-Unders

20 American Kettlebell Swings (53/35 lbs)

10 KB Shoulder-to-Overhead (53/35 lbs)
*5 each arm per set of KB S2O

Labor Day WOD

Crossfit North Cloud – CrossFit


Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
*May be done in teams of up to 4 and work can be divided up however you want, with only 1 person working at a time.

*Must be done as Rx individually or in a team of 2 for the benchmark board.

*Pullups are STRICT, no kip.


Power Clean- lighter load.

Pullups- Banded OR Jumping

Run – 500 M. Row


Crossfit North Cloud – CrossFit


5-Station Team (AMRAP – Reps)

In teams of two, with only one partner working at a time, complete two rounds of:

1. Burpee Box Jump Overs (24/20)

2. Clean & Jerk (135/95)

3. Assault Bike for Calories

4. AbMat Sit-ups

5. Partner Deadlifts (275/225/185)
*Partners will complete 2 MINUTES at each station, followed by 1 minute of rest.

*Athletes may switch at any time, BUT only one may be working at a time, EXCEPT on partner deadlifts.

*Rotate through all 5 stations in order for two rounds.

**Score is TOTAL REPS/Calories completed across all stations.


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Hang Snatch (8 sets x 1.1.1)

*Record your heaviest single rep.

**Every 2 minutes, for 16 minutes (8 sets):

Hang Snatch x 1.1.1

(rest 10 seconds between singles)

**Build in load over the course of the eight sets.


Metcon (AMRAP – Rounds and Reps)

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

7 Hang Snatches (135/95 lbs)

14 Toes to Bar
*Hang snatch may be Power or Squat snatch.

**Form, form, form…pick a weight that you can maintain form, even if doing singles.

Helen Re-test Day!

Crossfit North Cloud – CrossFit


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*KB Swings are American KB Swings.

**This is the end of the month test of the “Helen” Monthly Challenge, improve your time from the beginning of the month with the same modifications OR use less modification and meet the challenge! Good luck!


Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups x 2-4 reps

(or low-ring muscle-up transitions x 5-6 reps, or ring pullups (do not turn rings on the pull) x 5-6 reps @ 2111)

Station 2 – Sampson Stretch x 30 seconds each side.

Station 3 – Arch to Hollow Rolls x 20 reps

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Muscle-ups (2-4 Reps x 3 sets)