04/25/2017

Crossfit North Cloud – CrossFit

Gymnastics

Metcon (No Measure)

EMOM 6:

Odd Minutes: 6 HSPU

Even Minutes: 6 Arch to Hollow Rolls

Metcon

Metcon (3 Rounds for reps)

“Crowbar”

AMRAP 4:

18 Power Snatch (75/55)

18 Burpee Pull-ups

Max Calorie Row

Rest 4:00

AMRAP 4:

15 Power Snatch (95/65)

15 Burpee Pull-ups

Max Calorie Row

Rest 4:00

AMRAP 4:

12 Power Snatch (115/75)

12 Burpee Pull-ups

Max Calorie Row
**Complementing the longer workouts of both Saturday and Monday is today’s short and fast 4 minute AMRAPs. These short windows and built in rest let us get a lot of work done in a short amount of time. The harder we can push to get as much work as possible done in this time, the faster we will see results.

04/24/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

“Marathon Monday”

With a partner, complete 2 Rounds of:

400m Run

26 Hand Release Push-ups

400m Run

26 KB Swings (53/35#)

400m Run

26 Sit-Ups

400m Run

26 Deadlifts (75/55#)

400m Run

26 Air Squats

400m Run

26 Box Jumps (24/20″)

** RX: Use RX weights

** RX+: Use RX weights AND partner must complete a 400m run instead of breaking it up between each partner

04/22/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (AMRAP – Reps)

“Well, that’s odd!”

In Teams of 3:

EMOM 20:

Minute 1: Max Distance Prowler Push (#95/#45)

Minute 2: Max Reps of Sandbag Power Cleans (#50/#25)

Minute 3: Max Cal. Assault Bike

Minute 4: REST
*Odd object conditioning (sandbags/yokes/sleds) is a great way to provide a different stimulus from traditional bars/KBs/DBs due to their unstable nature.

**Teamwork is the process of working collaboratively with a group of people in order to achieve a goal. We encounter teamwork everyday at work, in athletics, and within our family units. Teamwork requires communication, problem solving, leadership, risk taking, and trust. Flexing our teamwork muscles in the gym on workouts like today prepares us to apply these lessons to every other area of life that you wish to be successful in.

04/14/2017

Crossfit North Cloud – CrossFit

Skill Work

DT is one of the most recognizable CrossFit benchmarks that we have. Combining the need for an engine with a workout that is based largely around efficiency with the barbell.

DT is the ultimate “scalable workout”…even being used in the Games as “Heavy DT” or “Double DT.”

The skill work for today is based on this efficiency with the barbell and moving well throughout the entirety of the WOD.

Take approximately 10 minutes with an unloaded barbell to work through Clean progressions, Push Jerk work and Slow controlled Deadlifts.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here