July 6, 2019
July 9, 2019


CrossFit NCS – CrossFit


WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

30 Seconds

Plate Hops

Active Samson

Glute Bridges

Plate Ground to Overhead

Active Spidermans

Right Leg Glute Bride

Plate Counterbalance Squats (Video)

Push-up to Down Dog

Left Left Glute Bridge

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

MOBILITY (10:00 – 12:00)

Groin Stretch with Child’s Pose: 1 Minute

Plate Ankle Stretch: 30 Seconds Each Side

Skill / Strength

Front Squat (EOMOM 12)

Build to a Heavy:

1 Pausing Front Squat + 1 Front Squat


Jack Daniels (Time)

For Time:

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups

Run at a steady pace that allows you to come in the door and smash the thrusters

It’s better to run a little slower to go big on the barbell


Shoot for 1-2 sets on the barbell

1 Set: 50

2 Sets: 25-25 or 30-20


Chip away at the final 30 reps, choosing a rep scheme that helps minimize time spent resting

5-6 sets maximum

1 Set: 30

2 Sets: 15-15

3 Sets: 10-10-10 or 12-10-8

4 Sets: 8-8-7-7

5 Sets: 6-6-6-6-6

6 Sets: 5-5-5-5-5-5


CrossFit NCS Gym Rule:

In a “For Time” metcon all athletes must wait until all athletes have finished the workout before cleaning up and putting away weights. This is important. Cheer your fellows athletes on. Support each other. Prepare to dish out the high-fives. But most of all, know that everyone has a battle outside these gym walls and we respect that battle. We help each other grow. We lift each other. This is a small, but important, act. THIS IS OUR BEST HOUR!