WOD

Announcements

We will be closed Friday morning. Evening classes are TBD.

North End CrossFIt – CrossFit

Skill/Strength Work

3 Position Snatch Skill Work (6 x 1 + 1 + 1 @50-60%. Rest 2:00)

– high hang + hang + below the knee.

Metcon

Metcon (No Measure)

5 Rounds with a partner for QUALITY:

*All done for “Hard Effort”

– 60s Row, Bike

– 30s Max Effort Squat Thrusts

2 Turkish Get-up (1 each side)

Ring Rows x 12

Rest as needed.

*One person works. Work is not split, but you will rest while your partner completes the listed work.

25:00 Cap

Extra Credit

Complete 5:00 of “cooldown work” ie. bike, run or rower at easy pace.

Then,

Complete 5:00 of Tissue Work/Static Stretching

North End CrossFIt – CrossFit

Skill/Strength Work

Close Grip Bench Press (5 x 2.2.2 (10s). Rest 2:00)

– Work up to a challenging set.

– These are NOT done touch n go. Reset on each rep.

– Goal for today is 80% of 1RM.

– Beginners: 5 x 5, only adding weight if form permits.

– If needed sub a Close Grip Floor Press

**Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minutes:

1 Rope Climb

12 Alternating DB Snatches (50, 30)

200 Meter Run

Rx+: (Legless Rope Climb)
L3: (40, 20)

L2: (30, 15) (5 Strict Band Assisted Pull-ups)

L1: (25, 15) (5 Strict Band Assisted Chin-up)

*Alternate Scaling Options for 200m Run

– 30s Assault Bike or Ski Erg

– 200m Row

– 45s Farmer Carry Carry (70, 53)

Extra Credit

2 Rounds of:

25 KB Hammer Curls

25 Rollback Tricep Extensions

1 Banded Alphabet on each side

*Rest as needed between sets.

*Weights are intended to be light

North End CrossFIt – CrossFit

Metcon

“Tabata Something Else” (AMRAP – Reps)

8 intervals of 20s Work/10s rest

1) KBS (53, 35)

2) Alternating Step-ups (35, 25 Dumbbells) (24, 20)

3) Assault Bike (or Ski Erg or Rower)

4) Abmat Sit-ups

5) Double Unders

6) Mountain Climbers

*Score = Total Reps
L2: (45, 25) (25, 20) (Double Under Attempts)

L1: (35, 25 Russian Swings) (Bodyweight step-ups) (Single Unders)

*60s of rest between moving from one exercise to the next.

Extra Credit

1a) Reverse Lunge + RDL combo: 3 x 6 ea. Rest 30s,

1b) Seated DB Cleans: 3 x 12-15. Rest 30s.

1c) Russian Twists w. a plate: 3 x 20. Rest 30s.

Announcements

12/26- Closed
12/27th-29th-5:30am, 9am, 5pm Only
12/30- 9am
1/1- Closed Back to normal schedule 1/2

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 16 w. a partner

One athlete rows 500 meters

One athlete AMRAPS

5 DL’s (155/105)

4 HPC

3 FS

Announcements

12/26- Closed
12/27th-29th-5:30am, 9am, 5pm Only
12/30- 9am
1/1- Closed Back to normal schedule 1/2

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

“2017”

With a partner for time:

Row 2017 Meters

100 Thrusters (95, 65)

100 Pull-ups

Row 2017 Meters

Rx+:(115, 75) (C2B Pull-ups)

35:00 Cap