Crossfit North Cloud – N.C. Athletics

Warmup

Warmup (No Measure)

1:00 Ski

1:00 Jog

then…

2 Sets:

10 Bent over Barbell Rows

10 Barbell Good Mornings

10 Cossack Squats

Weightlifting

Clean Pull + Clean (10 x 1 (Building))

Complete 8 Sets of 1 Clean Pull + 1 Power Clean.

*Build to a challenging weight for today while maintaining form.

Metcon

Metcon (6 Rounds for reps)

Every Minute on the Minutefor 18 Minutes (6 Rounds):

Minute 1 – 8 Calorie Assault Bike

Minute 2 – 12 Box Jump Overs

Minute 3 – 16 DB Snatches

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

3 Rounds:

200 Meter Run

10 Dumbbell Push Press

10 Air Squats

Skill Work

Thruster Progressions (No Measure)

-Front Squats

-Presses

-Thrusters

-Clusters

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete 12 min AMRAP, alternating movements of:

60′ Bear Crawl

6 Pushups

6 Thrusters

6 AbMat Situps

60′ Bear Crawl

Crossfit North Cloud – N.C. Athletics

Warmup

Warmup (No Measure)

2:00 Cardio (Your Choice)

then…

2 Sets:

10 Walking Lunge W/Twist

5 Pushup to Downward Dog

10 Ring Rows

Weightlifting

Back Squat (5 x 5 (building))

5 BackSquat@ 5.5/10 RPE

5 BackSquat @ 6/10 RPE

5BackSquat@ 7/10 RPE

5BackSquat @ 7/10 RPE

5 BackSquat@ 7/10 RPE

Shoulder Press (5 x 5 (Building-Behind the Neck))

5Barbell Strict Press @ 6/10 RPE

5Barbell Strict Press @ 6/10 RPE

5 Barbell Strict Press @ 7/10 RPE

5 Barbell Strict Press @ 7/10 RPE

5 Barbell Strict Press @ 7/10 RPE

*5Seated Double DB Curl and Press after each set (per arm).

Metcon

Metcon (Time)

Complete For Time:

30 Calorie Row

20 Dumbbell Thrusters

10 Burpees-Over-the Dumbbell

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Row (moderate)

10 Stepups (5/leg)

5 Hand Release Pushups

:20 Side Plank (each side)

10 Kip to Swing

Weightlifting

Bench Press (5 x 3 (building))

3 Wide Grip Bench Press @ 7/10 RPE

3 Wide Grip Bench Press @ 7/10 RPE

3 Wide Grip Bench Press @ 8/10 RPE

3 Wide Grip Bench Press @ 8/10 RPE

3 Wide Grip Bench Press @ 9/10 RPE

Metcon

Metcon (Time)

Complete For Time:

For time:

30ft -60ft -90ft

Back Rack Lunge (115/80)

20-10-5

Toes to bar
Rx+:

For time:

30ft -60ft -90ft

Back Rack Lunge (135/95)

30-20-10

Toes to bar

Accessory Work

Accessory Work (Optional) (No Measure)

3-4 Sets:

6 DB Bent Over Row – RPE 8

12 Underhand Barbell Row – RPE 7

25 Ring Rows – RPE 6

-Rest 2:00-3:00 b/t sets-

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Cardio

then…

2-3 Sets

10 Goblet Hold Cossack Squats

10 Barbell Good Mornings

20 Weighted Russian Twists

Weightlifting

Snatch + OH Squat (3,2,1,1)

3x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7/10 RPE

2x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7.5/10 RPE

1x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7.5/10 RPE

1x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7.5/10 RPE

*Pause in the power snatch receive for 1 second and then descend down into overhead squat. Do not stand between snatch and overhead squat.

Metcon

Metcon (3 Rounds for calories)

Complete 3 Sets:

AMRAP 7 Minutes:

10-15-20-25….

Row (calories)

Ski (calories)

Bike(calories)

-Rest 3:00 between sets-

*Aim forconsistent moderate effort across all sets (think RPE 6-7/10). Just MOVE today!

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2-3 Sets:

100m Jog

5-10 Ring Rows (Or body rows)

5 inchworms

10 hanging scap retractions

5 Air Squats

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scaling/Modification Options:

-Half Murph

-Cindy (20 Rounds-5/10/15)

-Double Cindy (10 Rounds-10/20/30)

-Cindy 4X (5 Rounds-20/40/60)

-Partner (Unpartitioned)

-Partner (Partitioned-Full Rounds of Cindy)

-Partner

“Murph”

Memorial day is here! If you’ve been doing CrossFit for a while, you’ve seen that a common Hero Workout done on memorial day is “Murph”. This workout is in honor of Navy Lieutenant Michael Murphy. Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings (2).

On the morning of June 28th, Lt. Michael Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus Luttrell were dropped into the mountains of Afghanistan, only to be ambushed by more than fifty militiamen after a local accidentally wandered onto their position and gave it up.

The four soldiers were heavily outnumbered, but put up a strong fight. During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help.

Cool Down

Murph-Cool Down (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1-2 minute Quad Smash (each side)

2 minute Couch Stretch (each side)

2 minute Pigeon Pose/Stretch (each side)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Bike (moderate)

10 Dumbbell Cuban Press (light)

5 Russian Baby Makers

10 Snatch Grip Deadlift into High Pull

-Then-

Back Squat Warmup:

4 Tempo Heel Elevated Back Squats @ 6/10 RPE

4 Tempo Heel Elevated Back Squats @ 6/10 RPE

4 Tempo Heel Elevated Back Squats @ 6.5/10 RPE

4 Tempo Heel Elevated Back Squats @ 6.5/10 RPE

4 Tempo Heel Elevated Back Squats @ 7/10 RPE

*3 Seconds down, 2 second pause at bottom.

Weightlifting

Back Squat (Heavy 20-Rep)

Metcon

Metcon (Time)

With a Partner, Complete For Time:

21-15-9

Synchro Power Snatches (75/55)

42-30-18

Calorie Assault Bike
Rx+:

Power Snatches (95/65)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

1:00 Cardio (moderate)

25 Plate Hop

10 Single Arm Dumbbell Deadlift (each side, moderate)

10Dumbbell Reverse Flies (each arm)

then…

Warmup for Cleans

Weightlifting

Clean Pull + Clean High Pull + Clean + Push Jerk + Split Jerk (6-6-6-5-5)

1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE

1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE

1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE

1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE

1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE

*Preferably not cycled. Reset between clean pulls & cleans.

**As the weight gets heavier, you will eliminate the power clean.

Metcon

Metcon (Time)

With a Partner, Complete:

AMRAP 3 Minutes:

50 Double-Unders (each-at the same time)

5 HSPU (each-at the same time)

*Max Deadlifts In Remaining Time (225/155) (split)

*Go until you get 75 reps

-rest 1 minute b/t sets-
Rx+:

With a Partner, Complete:

AMRAP 3 Minutes:

75 Double-Unders (each-at the same time)

7 Strict HSPU (each-at the same time)

*Max Deadlifts (275/185) (split)

*Go until you get 75 reps

-rest 1 minute b/t sets-.

TARGET SCORE:

Target Time: sub 15 minutes (this would be 4 rounds)

Time Cap: 23 minutes (this would be 6 rounds)

STIMULUS and GOALS:

How to Pace:This workout really starts once you get on the barbell so just get the prior work done and stick to your plan on how you approach the Deadlifts

Deadlift : Have a plan of how you are going to split up the reps and try to let the other person going be your rest. Don’t use over 75% of your 1RM on this.

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

3:00 Cardio

then…

3 Rounds:

5 Inchworms

10 Walking Lunges

5 Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

In a Team of 3, Alternating Full Movements, Complete AMRAP 24:

5 Pullups

10 Pushups

15 Air Squats

*Non-Working Partner is resting

**Partners switch when 100 Meters is completed. Same order the whole workout.

***One partner must be running to be completing rounds of the AMRAP.

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Ski (moderate)

10 Hanging Scap Retractions

5 Pushup to Downward Dog

10 Single Arm Dumbbell High Pull (each side, moderate)

15 Banded Good Mornings

Weightlifting

Bench Press (5 x 5 (Wide Grip))

5 Wide Grip Bench Press @ 7/10 RPE

5 Wide Grip Bench Press @ 7/10 RPE

5 Wide Grip Bench Press @ 8/10 RPE

5 Wide Grip Bench Press @ 8/10 RPE

5 Wide Grip Bench Press @ 9/10 RPE

*20 Single Arm Lat Pull Downs (10 each arm) after each set.

Metcon

Metcon (Time)

Complete For Time:

5-4-3-2-1

*Rope Climbs

1-2-3-4-5

Power Cleans (185/125)
*Modify Rope Climbs: 3-to-1 Seated to Standing Rope Pulls

**Cleans should be HEAVY for you. Singles.

Rx+:

Complete For Time:

5-4-3-2-1

*Rope Climbs

1-2-3-4-5

Power Cleans (225/155)

*Every set starts with one Legless Rope Climb.

Accessory Work

Accessory Work (No Measure)

4 Sets:

10x 1:1:2 Incline DB Bench (R + L + Both = 1) @RPE 7

10 Seated Alternating DB Hammer Curl @RPE 7

-rest 1-2 minutes b/t sets-

4 Sets:

12 Seated Straight Bar Row @RPE 7

10 Barbell Skull Crushers @RPE 7

-rest 1-2 minutes b/t sets-