Author Archives: crossfitnorthcloud

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 1:00 Row (moderate) 25 Single Unders or Crossovers 25 Plate Hops 5 Inchworms 5 single leg dumbbell RDL (each side) (moderate) 5 Hang Dumbbell Snatches (each side) (moderate) then… Snatch Warmup A) Burgener Warm up Snatch – 3-5 reps at each position Down and upContinue reading “CrossFit – Tue, May 2”

Crossfit North Cloud – N.C. Kids Warmup Warmup On a 6:00 Clock: 100 M. Run 20 Mountain Climbers (Total) 10 Plate Hops Weightlifting Clean (6,6,4,4,2,2) Metcon Metcon (4 Rounds for reps) Complete EMOM 16: (4Rounds) 1 – Max SA Devil Press 2 – Single Arm DB OH Walking Lunge 3 – Box Jump Overs 4Continue reading “N.C. Kids – Tue, May 2”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Jog 10 Hanging Scap Retraction 5 Kipping Swings 10 Hand Release Push Ups 5 No Hand (Zombie) Front Squats 5 2 second Pause Front Squats Weightlifting Paused Front Squat (5,5,3,3,1,1) *Tempo: 3 seconds down, 2 second pause 5 @ 6/10 5 @ 6/10Continue reading “CrossFit – Mon, May 1”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Rounds: 200 Meter Run 10 Clusters (Empty Bar) 10 Lunge w/Twist Metcon Metcon (AMRAP – Rounds and Reps) With a partner, partitioning reps as desired, complete AMRAP 20 of: 16 Box Jump-Overs (24/20) 12 Wallballs (20/14) 8 Sandbag-over-the-Shoulder (150/100) 4x25ft. (100 ft.) Sandbag Bearhug CarryContinue reading “CrossFit – Sat, Apr 29”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Bike (moderate) 20 Alt Leg V-Up 10 Russian Kettlebell Swings (moderate) 5 Inchworm into Strict Pull Up 5 V Push Ups -Then- Warm Up to Dumbbell Snatch weight. Metcon Metcon (Time) With a Partner, Complete: 5 Rounds: 10/8 Calorie Bike 10 AbMat orContinue reading “CrossFit – Fri, Apr 28”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 400 Meter Run then… 3 Rounds: 5 Pushup to Downward Dog 10 Cossack Squats 5 Alternating V-Ups (each leg) Weightlifting Bench Press (6,6,5,5,4,4) Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 15: 20 DB Hang Snatches 15 AbMat Situps 10/7 Calorie Row

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 200m Jog 50 Single Unders 10 Single Arm DB High Pull (each side, light) 10 Pushup to Downward Dog -Then- Warmup to 1st Bench Press weight Weightlifting Bench Press 8 Bench Press @ 6/10 RPE 8 Bench Press @ 7/10 RPE 6 Bench Press @Continue reading “CrossFit – Wed, Apr 26”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Ski then… 2 Sets: 10 American KB Swings 10 Lunge W/Twist then… Snatch: A) Burgener Warm up Snatch – 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” SnatchContinue reading “CrossFit – Tue, Apr 25”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Rounds: 10/8 Calore Ski 10 Good Mornings 10 Ring Rows Metcon Metcon (5 Rounds for reps) Complete 5 Sets: AMRAP 2 Minutes: 6 Thrusters 6 Burpees over the Bar Max Shuttle Runs in Remaining Time -Rest 1Minutebetween sets- Weightlifting Back Squat (5 x 3Continue reading “N.C. Kids – Tue, Apr 25”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Run (increase pace each set to up to 3 set of 75-80% goal pace) 10 Ring Hanging Scap Retractions, 6 Ring Kip to Swings, 2 Ring Dips 15 Banded Air Squat Metcon Metcon (Time) “Murph Prep” Monday: Complete 5Rounds For Time: 400 MeterContinue reading “CrossFit – Mon, Apr 24”