01/30/2017

Crossfit North Cloud – CrossFit

Gymnastics

Metcon (No Measure)

EMOMx6:

Odd: 30 seconds of Double Unders or Single Unders

Even: 6 Handstand Pushups/Handstand Holds/OH Dumbbell Holds.

Metcon

Metcon (4 Rounds for reps)

“Dead End”

AMRAP 3:

18 Deadlifts (155/105)

18 Over-the-Erg Burpees

Max Calorie Row in time remaining

Rest 3:00

AMRAP 3:

15 Deadlifts (185/135)

15 Over-the-Erg Burpees

Max Calorie Row in time remaining

Rest 3:00

AMRAP 3:

12 Deadlifts (225/155)

12 Over-the-Erg Burpees

Max Calorie Row in time remaining

Rest 3:00

AMRAP 3:

9 Deadlifts (275/185)

9 Over-the-Erg Burpees

Max Calorie Row in time remaining
*Larger classes, split into two groups and alternate work/rest periods.

**Score = Calories rowed in each 3 minute AMRAP.**

01/25/2017

Crossfit North Cloud – CrossFit

Metcon

Valentine’s Day Massacre 17.3 (Rx) (Time)

Partner 1 50 cal Row/ Scaled 35

Partner 2- 50 Cal Bike/ Scaled 35

*Side by side; simultaneously*

Isabel 30 Snatches- shared work

Partner 1- 50 cal Bike

Partner 2- 50 Cal Row

*Side by side; simultaneously*

Grace 30 Clean and Jerk- shared work

30 Thrusters- shared work

RX:

50 cal Bike and Row

135/95 for Isabel, Grace, and Thrusters
*Bike and Row are done at the same time. Teams can not start Isabel until both partners have completed their 50/35 cal.

*Team can divide Isabel however they choose till all 30 Snatches are completed. Can be power

or squat.

*Partners will switch who Rows and Bikes and complete their 50 cals.

*Teams can not start Grace until both partners have completed their 50/35 cal. Can be power or squat.

*As soon as Grace is complete, teams can start their 30 thrusters.

Valentine’s Day Massacre 17.3 (Scaled) (Time)

Partner 1 50 cal Row/ Scaled 35

Partner 2- 50 Cal Bike/ Scaled 35

*Side by side; simultaneously*

Isabel 30 Snatches- shared work

Partner 1- 50 cal Bike

Partner 2- 50 Cal Row

*Side by side; simultaneously*

Grace 30 Clean and Jerk- shared work

30 Thrusters- shared work

Scaled:

35 Cal Bike and Row

95/65 for Isabel, Grace, and Thrusters
*Bike and Row are done at the same time. Teams can not start Isabel until both partners have completed their 50/35 cal.

*Team can divide Isabel however they choose till all 30 Snatches are completed. Can be power or squat

*Partners will switch who Rows and Bikes and complete their 50 cals.

*Teams can not start Grace until both partners have completed their 50/35 cal. Can be power or squat.

*As soon as Grace is complete, teams can start their 30 thrusters.

01/23/2017

Crossfit North Cloud – CrossFit

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
*You may complete this workout individually or with a partner.

*If completing with a partner, partners must alternate movements.

***Rx = Individual completion.***

01/20/2017

Crossfit North Cloud – CrossFit

Skill Work

Just under 5 weeks left until the 2017 Open!

The past two weeks we have focused on gymnastic based movements.

Today, with the MetCon that we have programmed, it is a great day to focus on barbell movements…more specifically the Clean, Clean & Jerk, Push Press, Push Jerk and Split Jerk.

So, take about 15 minutes to work on things such as your setup, pulling technique, barpath and differentiating between the different overhead movements.

Metcon

Metcon (Weight)

“Big Clean Complex”

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set.

*There is no time limit. Rest as needed in between sets, you must complete the Complex the entire way through for the weight to count.

*If you have to drop the bar (miss a set), you may not reattempt and must move on to the next set.

*Score is the total weight moved across all 6 sets.

Example: 135,145,155,165,175,185…total score=#960.

Big Clean Complex

“Big Clean Complex”

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
***Use this to record your heaviest single set lifted during the Metcon.***

01/18/2017

Crossfit North Cloud – CrossFit

Metcon

Tri-Sprint Intervals Version 3 (5 Rounds for calories)

5 Rounds:

AMRAP 4:

25/20 Calorie Row

20 10m Shuttle Sprints

Max Calorie Bike

Rest 4:00 between rounds
*Score is Max calories completed on Assault Air Bike each round.

*For classes with more than 8 athletes, start groups of 4 every two minutes.

I.e.

Group 1: work 0-4 minutes, rest 4-8 minutes.

Group 2: work 2-6 minutes, rest 6-10 minutes.

Group 3: work 4-8 minutes, rest 8-12 minutes.

Group 4: work 6-10 minutes, rest 10-14 minutes.

01/17/2017

Crossfit North Cloud – CrossFit

Mobility

*Take 10 minutes for extra mobility work in the posterior chain.

*Today’s WOD is extremely taxing on the core/posterior chain.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Marston”

Complete as many rounds as possible in 20 minutes of:

*1 Deadlift(315/205#)*

10 Toes-to-Bar

15 Burpees over the Barbell
**To preserve the stimulus of the workout, we are looking for a heavy deadlift.**