NCMETCON WOD, April 1, 2024

NCMETCON – Mon, Apr 1

Warm-Up
Warm-Up

25’ LINE DRILLS (MIN 0-4)

Hamstring Scoop

Walking Figure 4

Toe Walk

Heel Walk

Butt Kickers

High Knees

Into…

AMRAP x 3 MINUTES

25’ Shuttle Run

4 Alt. DB Slides

4/4 Single Arm Ring Row

8 Scap Pull-Ups

Into…

AMRAP x 3 MINUTES

25’ Shuttle Run

4 Alt. No Push-Up Renegade Row

4 Ring Rows

4 Strict Hanging Knee Raise

Skill – All
ON AN 8:00 RUNNING CLOCK…

Practice Rope Climbs or Strict Pull-Ups

(No Measure)

Workout – Performance
EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – :50 Max No Push-Up Renegade Row (50/35)*

MIN 2 – :50 Shuttle Run**

MIN 3 – :50 Max Rope Climbs

MIN 4 – :50 Shuttle Run**

MIN 5 – Rest

*1 Rep = Row (R) + Row (L).

**1 Rep = 25′ Down & Back

(Score is Total Reps of Rope Climbs)

KG DB: (22.5/15)

Workout – Fitness
EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – :50 Max No Push-Up Renegade Row (35/20)*

MIN 2 – :50 Shuttle Run**

MIN 3 – :50 Max Strict Pull-Ups

MIN 4 – :50 Shuttle Run**

MIN 5 – Rest

*1 Rep = Row (R) + Row (L).

**1 Rep = 25′ Down & Back

(Score is Total Reps of Pull-Ups)

KG DB: (15/10)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)

Conditioning WOD, April 1, 2024

Fool!

Warm-Up
Warm-Up

25’ LINE DRILLS (MIN 0-4)

Hamstring Scoop

Walking Figure 4

Toe Walk

Heel Walk

Butt Kickers

High Knees

Into…

AMRAP x 3 MINUTES

25’ Shuttle Run

4 Alt. DB Slides

4/4 Single Arm Ring Row

8 Scap Pull-Ups

Into…

AMRAP x 3 MINUTES

25’ Shuttle Run

4 Alt. No Push-Up Renegade Row

4 Ring Rows

4 Strict Hanging Knee Raise

Skill – All
ON AN 8:00 RUNNING CLOCK…

Practice Strict Pull-Ups or Chin-Ups

(No Measure)

Workout – Performance
EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – :50 Max No Push-Up Renegade Row (50/35)*

MIN 2 – :50 Shuttle Run**

MIN 3 – :50 Max Strict Pull-Ups/Chin-Ups

MIN 4 – :50 Shuttle Run**

MIN 5 – Rest

*1 Rep = Row (R) + Row (L).

**1 Rep = 25′ Down & Back

(Score is Total Reps of Rope Climbs)

Workout – Fitness
EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – :50 Max No Push-Up Renegade Row (35/20)*

MIN 2 – :50 Shuttle Run**

MIN 3 – :50 Max Strict Pull-Ups/Chin-Ups

MIN 4 – :50 Shuttle Run**

MIN 5 – Rest

*1 Rep = Row (R) + Row (L).

**1 Rep = 25′ Down & Back

(Score is Total Reps of Pull-Ups)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)

NCMETCON WOD, March 31, 2024

NCMETCON – Sun, Mar 31

Warm-Up
Warm-Up

200m Group Run

Immediately into…

AMRAP x 5 MINUTES

10 Jumping Jacks

5 Russian KB Swings*

5 Reps of Pike to Push-Up

10 Jumping Jacks

5 Full KB Swings*

5 Tuck-Ups or Reverse Crunches

*Use a Light or Moderate KB for Warm-Up

Workout of the Week – Performance
“QUEEN BEE (PERFORMANCE)” (Time)

7 ROUNDS FOR TIME*

14 V-Ups

14 DB Bench Press (50/35)**

14 KB Swing (70/53)

14 Burpees To Target***

*Increase Reps by 1 Each Round 14,15,16…

**Complete on Wall Ball or Bench.

***Target ideally 6′ above standing reach.

(Score is Time)

KG DB: (22.5/15)

KG KB: (32/24)

Workout of the Week – Fitness
“QUEEN BEE (FITNESS)” (Time)

7 ROUNDS FOR TIME*

14 Tuck-Ups

14 DB Bench Press (35/20)**

14 KB Swing (53/35)

14 Burpees

*Increase Reps by 1 Each Round 14,15,16…

**Complete on Wall Ball or Bench.

(Score is Time)

KG DB: (15/10)

KG KB: (24/16)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1&2 – Foam Roll

MIN 3 – :45 Child’s Pose

(No Measure)

Conditioning WOD, March 31, 2024

Happy Easter!

Warm-Up
Warm-Up

200m Group Run

Immediately into…

AMRAP x 5 MINUTES

10 Jumping Jacks

5 Russian KB Swings*

5 Reps of Pike to Push-Up

10 Jumping Jacks

5 Full KB Swings*

5 Tuck-Ups or Reverse Crunches

*Use a Light or Moderate KB for Warm-Up

Workout of the Week – Performance
“QUEEN BEE (PERFORMANCE)” (Time)

7 ROUNDS FOR TIME*

14 V-Ups

14 DB Bench Press (50/35)**

14 KB Swing (70/53)

14 Burpees To Target***

*Increase Reps by 1 Each Round 14,15,16…

**Complete on Wall Ball or Bench.

***Target ideally 6′ above standing reach.

(Score is Time)

KG DB: (22.5/15)

KG KB: (32/24)

Workout of the Week – Fitness
“QUEEN BEE (FITNESS)” (Time)

7 ROUNDS FOR TIME*

14 Tuck-Ups

14 DB Bench Press (35/20)**

14 KB Swing (53/35)

14 Burpees

*Increase Reps by 1 Each Round 14,15,16…

**Complete on Wall Ball or Bench.

(Score is Time)

KG DB: (15/10)

KG KB: (24/16)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1&2 – Foam Roll

MIN 3 – :45 Child’s Pose

(No Measure)

NCMETCON WOD, March 30, 2024

NCMETCON – Sat, Mar 30

Warm-Up
Warm-Up

1 ROUND

2:00 Bike

10 Groiners

5/5 Knees Over Toes Split Squat

10 Kip Swings

Into…

2 ROUNDS

1:00 Bike

5 Air Squat + 5 Narrow Stance Squat

5 Clean Deadlift + 10 Elbow Punches

6 Big Kip Swings

Extended Warm-Up – All
EVERY 4:00 x 3 SETS

6-8 Reps of Pistol Options*

3 Front Squats**

1-3 Bar Muscle-Ups or Strict Pull-Ups

-EZ Bike in Time Remaining-

*Options:

Narrow Stance Air Squats

Alt. Heel Elevated Pistols

Alt. Plate Weighted Pistols

Single Leg Box Lowers

Single Leg Box Squats

Rig Assisted Pistols

**Start Moderate and build to workout weight. Must come from floor.

(No Measure)

Workout of the Week – Performance
“NCFIT GIRLS” (Time)
3 ROUNDS FOR TIME
30/25 Cal Row
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (205/145)

(Score is Time)

*Workout inspired by the original ‘Nasty Girls’

Workout of the Week – Fitness
“NCFIT GIRLS (FITNESS)” (Time)
3 ROUNDS FOR TIME
25/20 Cal Row
20 Narrow Stance Air Squats
15 Strict Pull-Ups
7 Front Squat (145/100)

(Score is Time)

*Workout inspired by the original ‘Nasty Girls’

Partner Workout Option
IN TEAMS OF 2… (Calories)

AMRAP x 20 MINUTES

10 Alt. Pistols or Narrow Stance Air Squats

6 Bar Muscle-Ups or Strict Pull-Ups

4 Front Squats (Athlete Choice)

*P1 works while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.

(Score is Total Cals)

Optional Cool Down – All
2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)

Conditioning WOD, March 30, 2024

No Rest For the Weary

Warm-Up
Warm-Up

1 ROUND

2:00 Row

10 Groiners

5/5 Knees Over Toes Split Squat

10 Kip Swings

Into…

2 ROUNDS

1:00 Row

5 Air Squat + 5 Narrow Stance Squat

5 Clean Deadlift + 10 Elbow Punches

6 Big Kip Swings

Extended Warm-Up – All
EVERY 4:00 x 3 SETS

6-8 Reps of Pistol Options*

3 Front Squats**

1-3 Bar Muscle-Ups or Strict Pull-Ups

-EZ Bike in Time Remaining-

*Options:

Narrow Stance Air Squats

Alt. Heel Elevated Pistols

Alt. Plate Weighted Pistols

Single Leg Box Lowers

Single Leg Box Squats

Rig Assisted Pistols

**Start Moderate and build to workout weight. Must come from floor.

(No Measure)

Partner Workout
IN TEAMS OF 2… (Calories)

AMRAP x 20 MINUTES

10 Alt. Pistols or Narrow Stance Air Squats

6 Bar Muscle-Ups or Strict Pull-Ups

4 Front Squats (Athlete Choice)

*P1 works while P2 completes Max Cal Row. Once P1 has completed a full round, partners switch.

(Score is Total Cals)

Optional Cool Down – All
2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)

NCMETCON WOD, March 29, 2024

NCMETCON – Fri, Mar 29

Warm-Up
Warm-Up

2 ROUNDS

10 Jumping Jack Toe Touches

10 Calf Raises

10 Tib Raises

10 Alt. Elbow Punches

10 Strict Press

Into…

2 ROUNDS

20 Single Unders (upgrade to Dubs in R2)

5/5 Leg Swings

5/5 Ankle Rolls

5 Hang Power Clean + Push Press

Strength – Performance
Split Jerk (ON A 15:00 RUNNING CLOCK…

Build to a Moderate 2-Rep )

(Score is Weight)

Strength – Fitness
Push Jerk (ON A 15:00 RUNNING CLOCK…

Build to a Moderate 2-Rep
)

(Score is Weight)

Workout of the Week – Performance
“FEELING FRIDA (PERFORMANCE)” (AMRAP – Reps)

EVERY 2:00 x 6 SETS

60 Double Unders

Unbroken Shoulder to Overhead*

-Rest w/ Time Remaining-

*Shoulder to Overhead Weight Options…

10 Reps (135/95)

8 Reps (165/115)

6 Reps (185/135)

(Score is Slowest Set)

Workout of the Week – Fitness
“FEELING FRIDA (FITNESS)” (AMRAP – Reps)

EVERY 2:00 x 6 SETS

100 Single Unders

Unbroken Shoulder to Overhead*

-Rest w/ Time Remaining-

*Shoulder to Overhead Weight Options…

10 Reps (95/65)

8 Reps (125/85)

6 Reps (145/105)

(Score is Slowest Set)

Optional Cool Down – All
2-3 SETS FOR QUALITY

:30/:30 Calf Smash on Barbell

:30/:30 L-Position Pec Stretch on Rig or Wall*

20 Alt. Deadbugs

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

(No Measure)

Conditioning WOD, March 29, 2024

And Some More WOW!

Warm-Up
Warm-Up

2 ROUNDS

10 Jumping Jack Toe Touches

10 Calf Raises

10 Tib Raises

10 Alt. Elbow Punches

10 Strict Press

Into…

2 ROUNDS

20 Single Unders (upgrade to Dubs in R2)

5/5 Leg Swings

5/5 Ankle Rolls

5 Hang Power Clean + Push Press

Strength – Performance
Split Jerk (ON A 15:00 RUNNING CLOCK…

Build to a Moderate 2-Rep )

(Score is Weight)

Strength – Fitness
Push Jerk (ON A 15:00 RUNNING CLOCK…

Build to a Moderate 2-Rep
)

(Score is Weight)

Workout of the Week – Performance
“FEELING FRIDA (PERFORMANCE)” (AMRAP – Reps)

EVERY 2:00 x 6 SETS

60 Double Unders

Unbroken Shoulder to Overhead*

-Rest w/ Time Remaining-

*Shoulder to Overhead Weight Options…

10 Reps (135/95)

8 Reps (165/115)

6 Reps (185/135)

(Score is Slowest Set)

Workout of the Week – Fitness
“FEELING FRIDA (FITNESS)” (AMRAP – Reps)

EVERY 2:00 x 6 SETS

100 Single Unders

Unbroken Shoulder to Overhead*

-Rest w/ Time Remaining-

*Shoulder to Overhead Weight Options…

10 Reps (95/65)

8 Reps (125/85)

6 Reps (145/105)

(Score is Slowest Set)

Optional Cool Down – All
2-3 SETS FOR QUALITY

:30/:30 Calf Smash on Barbell

:30/:30 L-Position Pec Stretch on Rig or Wall*

20 Alt. Deadbugs

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

(No Measure)

NCMETCON WOD, March 28, 2024

NCMETCON – Thu, Mar 28

Warm-Up
Warm-Up

2 ROUNDS

1:00 Row (RPE 5-6)

10 Up-Downs

6/6 Staggered Stance Good Mornings

10 Lateral Jumps

5 Cat/Cows

Into…

2 ROUNDS

:40 Row (RPE 7-8)

6 Burpees w/ Lateral Hop

8 Empty BB RDL*

8 BB Upright Rows**

*RND 2 complete 8 Empty BB Deadlifts.

**RND 2 complete 8 BB High Hang High Pulls

Strength – All
EVERY 1:30 x 6 SETS* (Weight)

1 High Hang Power Clean

+

1 Hang Power Clean

+

1 Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

Hero Partner Workout – Performance
Laura (AMRAP – Rounds)
With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row
20 burpees over the rower
10 power cleans

♀ 105 lb. ♂ 155 lb.
https://www.crossfit.com/210213

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.

Hero Workout – Solo Performance Option
AMRAP x 21 MINUTES (AMRAP – Rounds and Reps)

20/15 Cal Row

10 Burpees Over Rower

5 Power Cleans (155/105)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

KG BB: (70/47.5)

Hero Partner Workout – Fitness
“LAURA (FITNESS)” (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees
10 Power Cleans (115/75)

*P1 works while P2 Rests. Split work as needed.

(Score is Rounds + Reps)

KG BB: (52.5/35)

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Hero Workout – Solo Fitness Option
AMRAP x 21 MINUTES (AMRAP – Rounds and Reps)

20/15 Cal Row

10 Burpees

5 Power Cleans (115/75)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

KG BB: (52.5/35)

Optional Cool Down – All
2-3 ROUNDS FOR QUALITY

1:00 Nasal Breathing EZ Row

1:00/1:00 Hamstring Barbell Smash or Foam Roll

1:00 Cat/Cow

(No Measure)

Conditioning WOD, March 28, 2024

Laura

Warm-Up
Warm-Up

2 ROUNDS

1:00 Row (RPE 5-6)

10 Up-Downs

6/6 Staggered Stance Good Mornings

10 Lateral Jumps

5 Cat/Cows

Into…

2 ROUNDS

:40 Row (RPE 7-8)

6 Burpees w/ Lateral Hop

8 Empty BB RDL*

8 BB Upright Rows**

*RND 2 complete 8 Empty BB Deadlifts.

**RND 2 complete 8 BB High Hang High Pulls

Strength – All
EVERY 1:30 x 6 SETS* (Weight)

1 High Hang Power Clean

+

1 Hang Power Clean

+

1 Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

Hero Partner Workout – Performance
Laura (AMRAP – Rounds)
With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row
20 burpees over the rower
10 power cleans

♀ 105 lb. ♂ 155 lb.
https://www.crossfit.com/210213

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.

Hero Workout – Solo Performance Option
AMRAP x 21 MINUTES (AMRAP – Rounds and Reps)

20/15 Cal Row

10 Burpees Over Rower

5 Power Cleans (155/105)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

KG BB: (70/47.5)

Hero Partner Workout – Fitness
“LAURA (FITNESS)” (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees
10 Power Cleans (115/75)

*P1 works while P2 Rests. Split work as needed.

(Score is Rounds + Reps)

KG BB: (52.5/35)

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Hero Workout – Solo Fitness Option
AMRAP x 21 MINUTES (AMRAP – Rounds and Reps)

20/15 Cal Row

10 Burpees

5 Power Cleans (115/75)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

KG BB: (52.5/35)

Optional Cool Down – All
2-3 ROUNDS FOR QUALITY

1:00 Nasal Breathing EZ Row

1:00/1:00 Hamstring Barbell Smash or Foam Roll

1:00 Cat/Cow

(No Measure)