Author Archives: crossfitnorthcloud

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike or Row then… 3 Rounds: 5 Russian Baby Makers 10 Cossack Squats 5 Pushup to Downward Dog 10 Lunge W/Twist Metcon Metcon (5 Rounds for reps) Complete 5 Sets for Max Reps: In a :90 second window: 10 Thrusters (115/80) MaxContinue reading “Like A Cowboy”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 500 Meter Ski then… 10 Inchworms 20 Walking Lunges 30 Jumping Jacks 20 Situps 10 Jumping Squats Weightlifting Hang Power Clean (8 x 2) Metcon Metcon (4 Rounds for reps) Metcon (AMRAP – Reps) “Tabata” 1 – Burpees over the DB 2Continue reading “NC Kids – 07252022”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Run 1:00 Bike 1:00 Ski then… 2 Rounds: 10 PVC Passthroughs 10 Pushups 10 Squat Jumps Metcon Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minuteContinue reading “NC Athletics – 07252022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Cardio (easy to moderate) 8 V Push Ups 8 single arm dumbbell clean and jerks (light/moderate) Metcon Metcon (Time) With a partner, with one person working at a time, complete 10 Rounds for Time: 2 Rope Climbs 6 DB S2OContinue reading “Congratulations”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski Or Row (your choice) (easy/moderate) 10 Pushup to Downward Dog 20 shoulder taps in push up plank 25-50′ overhead walking lunge (start with empty bar and slowly add weight) Weightlifting Snatch Balance ((1 + 1) x 5) 1 PauseContinue reading “No Chill”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 20 Jumping Jacks 15 Good Mornings 10 Scorpions 5 Pushups Weightlifting Goblet Squat (5 x 8 ) *Use a Dumbbell and hold in the goblet position (tucked under chin) *Complete 5 sets of 8 reps with around a minute ofContinue reading “NC Kids – 07202022”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Machine 10 PVC Pass Throughs 10 Ring Rows :30 Shoulder Taps Weightlifting DB Bench Press (6 x 8) Metcon Metcon (Time) Complete 4 Rounds for Time: 20 Shuttle Runs (25 feet) 10 Burpee DB Deadlifts

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Cardio 20 Alt. Leg V-Up 10 Hanging Scap Retraction 10 Kip to Swing 5 Strict Pull Up Weightlifting Hang Clean + Jerk (3,2,1,1,1 (sets of 1 are across)) 3 Hang Clean and 1 Jerk @ 6/10 RPE Clean and JerkContinue reading “Never Come Back”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Jog then… 2 Rounds of: 5 Inchworms 10 Squat Jumps 5 Scorpions Weightlifting Power Clean (10 Sets x 2 Reps) Every Minute on the Minute for 10 Minutes: Complete 2 Power Cleans with the barbell. Metcon Metcon (AMRAP – Rounds andContinue reading “NC Kids – 07202022”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 DB Strict Press (5/arm) 10 Pushups 10 Kang Squats Weightlifting Push Press (6 Sets of 4 Reps) *Build to a moderate, but challenging weight and then complete 6 sets ACROSS at the same weight of 4 repsContinue reading “NC Athletics – 07202022”