Crossfit North Cloud – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Team “Cindy Burped”

In a team of 3, switching every minute, complete a 24 minute AMRAP of:

5 Pull-ups

10 AbMat Sit-ups

15 Air Squats
*While partner 1 completes as many rounds and reps as possible, partner 2 completes as many Burpees as possible and partner 3 rests.

*Partners rotate every minute in this order: Burpees-Cindy-Rest.

*Pickup Cindy where the previous partner left off.

*There will be two scores for this WOD: total Burpees completed as a team in 24 minutes and total round and reps of Cindy completed.

Metcon (AMRAP – Reps)

Enter your team’s total burpees completed here.

Crossfit North Cloud – CrossFit

Weightlifting

3-Position Snatch

3-Position Snatch

(high hang, mid-thigh, then floor)
Every 2 minutes for 6 minutes (3 sets), complete 3 Reps of a 3-position snatch.

Weight is across @ 60% of your 1-RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 20 of:

10 Power Snatches (95/65#)

10 Lunges

10 Pullups

10 Thrusters (95/65#)

10 Box Jumps (24/20#)
*Only one partner working at a time.

*Partners alternate movements.

***Rx+ = C2B PU’s/Jumping Lunges***

Crossfit North Cloud – CrossFit

Accessory Work

Metcon (No Measure)

Every 2 minutes for 12 minutes: (3 sets of each station)

Station 1: 20 AbMat SitUps

Station 2: 60 Second DB Overhead Static Hold
*DB OH hold: Pull the ribcage down, engage your core and shoulders should be actively pressing up with locked out elbows.

Metcon

Metcon (Calories)

“Tricicle”

Teams of 3:

(1 Athlete per station)

EMOM 18:

25 Russian Kettlebell Swings (70/53#)

20/15 Calorie Bike

Max Calorie Row*
*Score = total calories as a team

Crossfit North Cloud – CrossFit

Metcon

500m Row (Time)

Max Effort 500m Row
This is an all-out, max effort 500 M. Row for time.

Metcon

Metcon (3 Rounds for reps)

“Christmas Threes”

AMRAP 3:

Buy-in: 50 Double-unders

15 Deadlifts (185/135#)

15 Over-the-Bar Burpees

Rest 3:00

AMRAP 3:

Buy-in: 50 Double-unders

10 Deadlifts (225/155#)

10 Over-the-Bar Burpees

Rest 3:00

AMRAP 3:

Buy-in: 50 Double-unders

5 Deadlifts (275/185#)

5 Over-the-Bar Burpees
*Split into two groups and alternate 3 minute Rest & Work periods for large classes.

*100 Single-Unders = 50 Double Unders

*Each 3-Minute AMRAP (Round) is scored separately

“Round 1” – 30 Reps

“Round 2” – 20 Reps

“Round 3” – 10 Reps

Crossfit North Cloud – CrossFit

Weightlifting

Push Jerk (2,2,1,1,1,1,1,1)

Set 1: 2 @ 50%

Set 2: 2 @ 55%

Set 3: 1 @ 60%

Set 4: 1 @ 65%

Set 5: 1 @ 70 %

Sets 6-8: 1 @ 75%

*Stay safe, do not arch back.

*Work on Push JERK technique, not Push Press.

*Bar stays over midline, hips travel straight down, press under the bar and receive the bar with weight in midfoot/heels and knees bent (1/4 squat).

Metcon

Metcon (Time)

“Mistletoes”

3 Rounds For Time:

500m Row

12 Push Jerk (155/105#)

15 Toes-to-Bar
*For larger classes, we will stagger the start times of heats/groups.

*Use the push jerk! (Save your shoulders/legs vs. Push Pressing)

Crossfit North Cloud – CrossFit

Gymnastics

Metcon (No Measure)

EMOM 8:

Odd Minutes: Supine Ring Rows x 8

Even Minutes: Evil Wheels x 6

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*This is one of the “Girls”…a Benchmark workout!

*Complete 21 Cleans (Power or Squat), then 21 Ring Dips, 15 Cleans/15 Ring Dips, 9 Cleans/9 Ring Dips.

*Score is time to complete.

Crossfit North Cloud – CrossFit

Metcon

12 Days of CrossFit (Time)

“12 Days of CrossFit”

1 Squat Snatch (135/95#)

2 Box Jumps (30/24″)

3 Push Presses (135/95#)

4 Toes-to-Bar

5 Hang Power Cleans (135/95#)

6 Hand-Release Push-ups

7 Deadlifts (135/95#)

8 AbMat Sit-ups

9 American KB Swings (70/53#)

10 Lunges (10 EACH side)

11 Wallballs (20/14#)

12 Oz. Beer!…Or 12 Cal Assault Bike!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….like the song “12 Days of Christmas”
This WOD can be done in groups of up to 4.

Merry Christmas!!!!

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

With a partner, complete for time:

1 Round:

800m Row

30 Russian KB Swings (70/53)

30 Pull-ups

2 Rounds:

30 Cal Bike

30 Box Jumps (24/20″)

30 Wallballs (20/14#)

1 Round:

800m Row

30 Russian KB Swings (70/53)

30 Pull-ups
*Reps can be divided up however partners wish.

*Partners can switch at any time.

Crossfit North Cloud – CrossFit

Metcon

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.

Crossfit North Cloud – CrossFit

Mobility

Take about 10 minutes as a class for extra mobility before the WOD. “The Chief” is extremely taxing, so focus on the shoulder and hip areas.

Metcon

The Chief (AMRAP – Rounds and Reps)

Max rounds in 3 minutes of:

3 Power Cleans, 135/95

6 Push-Ups

9 Squats

Rest 1-minute

Repeat for a total of 5 cycles

*Do NOT pick up where you leave off each cycle. Start from the beginning each time.