CrossFit – Wed, Feb 8

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 2:00 Ski 10 Inchworm w/Push Up 10 Alt. Leg V-Up 10 Hanging Scap Retractions 10 Kip to Swing 10 Single Arm Dumbbell High Pull (each side) (moderate) 10 Single Arm Dumbbell Press (each side) (moderate) Weightlifting Squat Snatch (10,8,6,4,2) Complete the following sets: 10 SquatContinue reading “CrossFit – Wed, Feb 8”

CrossFit – Fri, Feb 3

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 12/10 Calorie Row (moderate) 10 Hanging Scap Retractions 8 KippingSwing 6 Hanging Knee Raises 10 Air Squats 10 Single Arm Dumbbelll High Pull (each side) (Light/Moderate) -Then- Build to Power Clean Weight Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 CalorieContinue reading “CrossFit – Fri, Feb 3”

CrossFit – Wed, Feb 1

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2Rounds: 20/15 Calorie Ski 15 Banded Good Morning 10 Single Arm DB Thrusters -Then- Build to workout weight. Metcon Metcon (Time) With a Partner, Complete: 100 Burpee Box Jump Overs (24”/20”) *Every 2 minutes, including 0:00, perform 10Squat Cleans (115/80).Rx+: Squat Cleans (135/95) Weightlifting Snatch GripContinue reading “CrossFit – Wed, Feb 1”

N.C. Kids – Tue, Jan 31

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3:00 Run then… 3 Sets: 10 Walking Lunges 5 Air Squats 10 Pushups Weightlifting Bench Press (6,4,2,6,4,2 ) Complete the listed wave sets of Bench Press, building to a heavy set of 2 for today. Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 15:Continue reading “N.C. Kids – Tue, Jan 31”