07/07/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

In teams of 3 or 4 in Conga Line Style, complete two rounds EACH of:

20 Calorie Row

20 Power Snatches (75/45)

20 Burpee Box Jump-Overs (24/20)

20 DB/KB Alternating Goblet Hold Lunges (in place) (35/25)
*Team members complete two rounds EACH.

*Conga Line Style, so each partner must wait until the person in front of them has cleared the movement and moved on to begin.

*Time stops when the final partner completes their second set of Front Rack Lunges.

07/05/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (3 Rounds for reps)

With a partner, partitioning reps as desired…

Complete a 7 minute AMRAP of:

10 Single-Arm DB Snatches (55/35)

10 Toes-To-Bar

Rest 3 Minutes

Complete a 7 minute AMRAP of:

10 Calorie Row

10 American KB Swings (53/35)

Rest 3 Minutes

Complete a 7 minute AMRAP of:

10 Burpee Pullups

10 Deadlifts (185/125)
***Larger Classes, start teams on different “Rounds”***

Scoring is…

*Round 1 = DB Snatch/T2B reps

*Round 2 = Row/KB Swings reps

*Round 3 = BPU/DL reps

06/30/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete as many rounds and reps possible of:

5 Deadlifts

5 Front Squats

5 Pullups

5 Shoulder-to-Overhead

*While partner A is completing work on the barbell and pullups, partner B runs a 400 OR rows a 500 until EACH partner has completed four 400 M. Run/500 M. Row
Rx = #115/#75

Rx+= #135/#95

*Score is total rounds and reps complete of the barbell work/pullups.

*Partner returning from the run picks up where the other partner left off…i.e. Partner A finishes 3 pullups then leaves for the run, Partner B begins with 2 pullups and then 5 S2O.

*Workout is finished when Both partners have EACH completed four 400 M. runs/500 M. Rows.

06/28/2017

Crossfit North Cloud – CrossFit

Weightlifting

Metcon (No Measure)

Four sets of:

Shoulder Press x 3-5 reps @ 20X1

Rest 90 seconds

Strict Toes to Bar x 6-10 reps @ 2110

Rest 90 seconds

Shoulder Press

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

12 Pull-Ups

12 Thrusters (95/65 lbs)

30 Double-Unders

06/27/2017

Crossfit North Cloud – CrossFit

Weightlifting

Metcon (No Measure)

Five sets of:

Deadlift x 4-6 reps @ 21X1 (65% of 1-RM Across)

Rest 20 seconds

Ring Push-Ups x max reps @ 1111

(terminate the set once you’re no longer able to maintain the prescribed tempo)

Rest 2 minutes

Deadlift

Metcon

Metcon (AMRAP – Reps)

In teams of three, with one partner per station, complete as many Dumbbell Man-Makers as possible in 15 minutes of:

Station 1 – 200 M. Run/250 M. Row

Station 2 – Dumbbell Man-Makers (55/35)

Station 3 – Rest
*Score is total DB Man-Makers between all 3 team members

06/26/2017

Crossfit North Cloud – CrossFit

Weightlifting

Metcon (No Measure)

Four sets of:

Power Clean x 1.1.1.1

(rest 10 seconds between singles)

Rest 2 minutes

Weighted Pull-ups x 2-3 reps @ 21X0

Rest 2 minutes

Weighted Pull-ups

Power Clean (1.1.1.1)

Metcon

Metcon (AMRAP – Reps)

For max reps/calories:

2 Minutes of Assault Bike (for calories)

Rest 2 Minutes

2 Minutes of Burpee Box Jump-Overs (24″/20″)

Rest 2 minutes

2 Minutes of Rowing (for calories)

Rest 2 minutes

2 Minutes of Russian Kettlebell Swings (70/53 kg)