NCMETCON WOD, July 1, 2024

NCMETCON – Mon, Jul 1

Warm-Up
Warm-Up

2 ROUNDS

100m Jog

10 Alt. Step-Ups

10 Up-Downs

10 Ring Rows

Into…

2 ROUNDS

100m Run

8 Box Jumps

6 Burpees

8/8 Hand Over Hand Ring Rows

Skill – All
ON AN 8:00 RUNNING CLOCK…

Practice Rope Climbs*

*Focus on fully opening the hips before repositioning the hands.

(No Measure)

Workout – Performance
EMOM x 16 MINUTES (AMRAP – Reps)

MIN 1 – 12 Box Jumps (30/24)

MIN 2 – 15 Burpees

MIN 3 – Max Rope Climbs

MIN 4 – 100m Run

(Score is Total Rope Climbs)

Workout – Fitness
EMOM x 16 MINUTES (AMRAP – Reps)

MIN 1 – 10 Box Jumps (24/20)

MIN 2 – 12 Burpees

MIN 3 – Max Strict Pull-Ups

MIN 4 – 100m Run

(Score is Total Strict Pull-Ups)

Optional Finisher – All
EMOM x 6 MINUTES

MIN 1 – :45 Plank Hold

MIN 2 – :45 Tuck or Hollow Hold

(No Measure)

Conditioning WOD, July 1, 2024

Strictly Speaking

Warm-Up
Warm-Up

2 ROUNDS

100m Jog

10 Alt. Step-Ups

10 Up-Downs

10 Ring Rows

Into…

2 ROUNDS

100m Run

8 Box Jumps

6 Burpees

8/8 Hand Over Hand Ring Rows

Skill – All
ON AN 8:00 RUNNING CLOCK…

Practice Strict Pull-Ups*

*Assited or Unassisted

(No Measure)

Workout – Performance
EMOM x 16 MINUTES (AMRAP – Reps)

MIN 1 – 12 Box Jumps (30/24)

MIN 2 – 15 Burpees

MIN 3 – Max Strict Pull-Ups

MIN 4 – 100m Run

(Score is Total Pull-Ups)

Workout – Fitness
EMOM x 16 MINUTES (AMRAP – Reps)

MIN 1 – 10 Box Jumps (24/20)

MIN 2 – 12 Burpees

MIN 3 – Max Strict Pull-Ups

MIN 4 – 100m Run

(Score is Total Strict Pull-Ups)

Optional Finisher – All
EMOM x 6 MINUTES

MIN 1 – :45 Plank Hold

MIN 2 – :45 Tuck or Hollow Hold

(No Measure)

NCMETCON WOD, June 30, 2024

NCMETCON – Sun, Jun 30

Warm-Up
Warm-Up

2 ROUNDS
16 Toe Touch Jumping Jack

12 Glute Bridges

8 Tuck-Ups

4 Inch Worms w/ Push-Up

Into…

2 ROUNDS

16 Cross-Body Toe Touch Jumping Jacks

6/6 Split Squats

8 V-Ups

4 Double Push-Ups to Pike

Workout – All
5 SETS* (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

4 Reps of Gym. Push**

8 V-Ups or Tuck-Ups

12 Walking Lunges

-Rest 1:00 b/t Sets-

*Pick up where you left off each round.

**Gym Push Options…

Push-Up

Pike Push-Up

Hand Release Push-Up

Handstand Push-Up

(Score is Total Rounds + Reps)

Post-Workout Strength – All
3 SETS

15-20 DB Hip Thrusts*

8/8 DB Goblet Bulgarian Split Squats*

1:00 Plank Hold

*Use box or bench to support.

-Rest As Needed b/t Sets-

(No Measure)

Conditioning WOD, June 30, 2024

Sunday

Warm-Up
Warm-Up

2 ROUNDS
16 Toe Touch Jumping Jack

12 Glute Bridges

8 Tuck-Ups

4 Inch Worms w/ Push-Up

Into…

2 ROUNDS

16 Cross-Body Toe Touch Jumping Jacks

6/6 Split Squats

8 V-Ups

4 Double Push-Ups to Pike

Workout – All
5 SETS* (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

4 Reps of Gym. Push**

8 V-Ups or Tuck-Ups

12 Walking Lunges

-Rest 1:00 b/t Sets-

*Pick up where you left off each round.

**Gym Push Options…

Push-Up

Pike Push-Up

Hand Release Push-Up

Handstand Push-Up

(Score is Total Rounds + Reps)

Post-Workout Strength – All
3 SETS

15-20 DB Hip Thrusts*

8/8 DB Goblet Bulgarian Split Squats*

1:00 Plank Hold

*Use box or bench to support.

-Rest As Needed b/t Sets-

(No Measure)

Bootcamp/HIIT WOD, June 30, 2024

Reading Your Horoscope

Warm-Up

10 minute AMRAP:

:30 child’s pose

:30 pigeon pose (each leg)

10 90/90 hip rotations

200 meter run

10 pvc pass thrus

10 pvc figure 8’s

10 air squats

10 reverse lunges

Workout
Metcon

For Time:
800 meter run
100 kb swings
80 ab mat sit ups
60 back rack lunges
40 push press
20 bent over barbell row
800 meter run
20 bent over barbell row
40 push press
60 back rack lunges
80 ab mat sit ups
100 kb swings
800 meter run

*partners will split reps evenly

**1 partner works while the other rests

NCMETCON WOD, June 29, 2024

NCMETCON – Sat, Jun 29

Warm-Up
Warm-Up

2 ROUNDS

100m Run

8 Good Mornings

8 Scap Pull Ups

8 Ring Rows

8 PVC Pass Throughs

Into…

2 Rounds

200m Run

6 Clean Deadlift

6 Clean High Pull

6 BTN Snatch Grip Push Press

6 Kip Swings

Strength – All
EMOM x 8 MINUTES (Weight)

MIN 1 – 1 Power Clean + 2 Hang Power Cleans

MIN 2 – 1 Power Snatch + 2 Hang Power Snatches

*Start Light and build slightly past Workout Weight.

(Score is Weight)

Workout – Performance
Viola (AMRAP – Rounds)
AMRAP in 20 minutes
400 meter Run
11 Power Snatches (95/65 lb)
17 Pull-Ups
13 Power Cleans (95/65 lb)
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
https://www.crossfit.com/workout/2017/11/11#/comments

KG BB: (42.5/30)

Workout – Fitness
“VIOLA (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run

11 Power Snatches (65/45)

17 Pull-Ups

13 Power Cleans

(Score is Rounds + Reps)

KG BB: (30/20)

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

10 Power Snatches (Athlete Choice)

15 Pull-Ups

10 Power Cleans

*P1 works while P2 completes a 400m Run. Once P2 is back P1 will complete a 400m Run and P2 will pick up where P1 left off.

(Score is Rounds + Reps)

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, June 29, 2024

Alright, Alright, Alright

Warm-Up
Warm-Up

2 ROUNDS

100m Run

8 Good Mornings

8 Scap Pull Ups

8 Ring Rows

8 PVC Pass Throughs

Into…

2 Rounds

200m Run

6 Clean Deadlift

6 Clean High Pull

6 BTN Snatch Grip Push Press

6 Kip Swings

Strength – All
EMOM x 8 MINUTES (Weight)

MIN 1 – 1 Power Clean + 2 Hang Power Cleans

MIN 2 – 1 Power Snatch + 2 Hang Power Snatches

*Start Light and build slightly past Workout Weight.

(Score is Weight)

Partner Workout
IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 23 MINUTES

10 Power Snatches (Athlete Choice)

15 Pull-Ups

10 Power Cleans

*P1 works while P2 completes a 400m Run. Once P2 is back P1 will complete a 400m Run and P2 will pick up where P1 left off.

(Score is Rounds + Reps)

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, June 28, 2024

NCMETCON – Fri, Jun 28

Warm-Up
Warm-Up

1 ROUND

1:00 Row (EZ)

10 Alt. Groiners

8 Push-Up to Pike

6 Box Step-Overs

Into…

1 ROUND

1:00 Row (Moderate)

10 Med Ball Front Squats

8 Up-Downs

6 Box Jump-Overs

Into…

1 ROUND

1:00 Row (Workout Pace)

10 Med Ball Thrusters

8 Burpee

6 Box Jump-Overs

MID-YEAR CHALLENGE 24.3 (PERFORMANCE)
“THE DESCENT (PERFORMANCE)” (Time)

5 ROUNDS FOR TIME

20/15 Cal Row

50 Wall Balls (20/14)*

10 Burpee Box Jump Overs (24/20)

*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)

(Score is Time)

KG WB: (9/6)

MID-YEAR CHALLENGE 24.3 (FITNESS)
“THE DESCENT (FITNESS)” (Time)

5 ROUNDS FOR TIME

15/12 Cal Row

50 Wall Balls (14/10)*

10 Burpee Box Jump Overs (20)

*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)

(Score is Time)

KG WB: (6/5)

Finisher – All
2-3 SETS

15-20 Straight Arm Banded Lat Push Downs

15-20 Banded Dante Rows

20-25 Banded Hammer Curls

-Rest As Needed b/t Sets-

(No Measure)

Conditioning WOD, June 28, 2024

The Descent

Warm-Up
Warm-Up

1 ROUND

1:00 Row (EZ)

10 Alt. Groiners

8 Push-Up to Pike

6 Box Step-Overs

Into…

1 ROUND

1:00 Row (Moderate)

10 Med Ball Front Squats

8 Up-Downs

6 Box Jump-Overs

Into…

1 ROUND

1:00 Row (Workout Pace)

10 Med Ball Thrusters

8 Burpee

6 Box Jump-Overs

MID-YEAR CHALLENGE 24.3 (PERFORMANCE)
“THE DESCENT (PERFORMANCE)” (Time)

5 ROUNDS FOR TIME

20/15 Cal Row

50 Wall Balls (20/14)*

10 Burpee Box Jump Overs (24/20)

*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)

(Score is Time)

KG WB: (9/6)

MID-YEAR CHALLENGE 24.3 (FITNESS)
“THE DESCENT (FITNESS)” (Time)

5 ROUNDS FOR TIME

15/12 Cal Row

50 Wall Balls (14/10)*

10 Burpee Box Jump Overs (20)

*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)

(Score is Time)

KG WB: (6/5)

Finisher – All
2-3 SETS

15-20 Straight Arm Banded Lat Push Downs

15-20 Banded Dante Rows

20-25 Banded Hammer Curls

-Rest As Needed b/t Sets-

(No Measure)

Bootcamp/HIIT WOD, June 27, 2024

Out There

Warm-Up

10 minute AMRAP:

100 meter farmer carry

10 reverse lunges

10 dynamic 90’s (5 each arm)

100 meter run

10 air squats

10 pvc pass thrus

10 90/90 hip rotations

Workout
Boxcamp

5 minute AMRAP:

10 alt. db snatch

10 db Romanian deadlifts

10 no push up renegade row

at minute 5, run 100 meters

5 minute AMRAP:

10 db hang power cleans

10 alt. single arm Russian kb swings

10 db deficit push ups

at minute 5, run 100 meters

-repeat 2 more times