July 10, 2019
Shake Weight
July 13, 2019


CrossFit NCS – CrossFit


1 Minute

Easy Machine

Active Samson + Air Squat

45 Seconds

Moderate Machine

Push-up to Down Dog

30 Seconds

Faster Machine

Jumping Air Squats

Modified Barbell Warmup

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press & Reach

MOBILITY (10:00 – 12:00)

Pigeon Pose with Lat Reach: 1 Minute Each Side


Sicko Mode (Time)

For Time:


Calorie Row

Calorie Bike

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

We’ll never stop moving on the machines, but we will on the barbell

Find a pace on part 1 that allows you to minimize amount of rest on part 2


Maintain a strong, but controlled pace

Better to go a touch slower here to go bigger or rest less on the bar


Break-up strategy will be athlete dependent, but we can generally aim for 3-4 sets

3 Sets: 7-7-7 or 8-7-6

4 Sets: 6-5-5-5


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!