Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4x :30/:30 SkiErg

Banded Shoulder Stretch x :20 per position

Pigeon Pose x :60/side

then…

3 Rounds of:

10 AbMat Situps

10 Suitcase Deadlifts (5/side)

10 Single-Arm KB Push Press (5/side)

10 Pushups

Metcon

Metcon (Time)

With a partner, Complete For Time:

5 Synchro Burpee Box Jump-Overs (24/20)

40 Clean & Jerk (65/95)

10 Synchro Burpee Box Jump-Overs (24/20)

30 Clean & Jerk (85/135)

15 Synchro Burpee Box Jump-Overs (24/20)

20 Clean & Jerk (105/165)

20 Synchro Burpee Box Jump-Overs (24/20)

10 Clean & Jerk (125/185)

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Minute Light Row

Then…

60 seconds Couch Stretch/Side

30 seconds of Banded Palloff Hold (Left)

30 seconds of Banded Palloff Hold (Right)

10x Banded Monster Walk in Each Direction

10x Squat Jumps

Weightlifting

Back Squat

Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 4-5 reps @ 85%

Metcon

Metcon (Time)

Complete 4 Rounds for Time of:

40 Double Unders

20 Pushups

20 KB Swings (53/35)

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Accumulate 30 Calories on Row/Bike/Ski

Then…

2 Rounds of:

20 Air Squats

15 KB Swings

10 Pushups

5 Inchworms

Metcon

12 Days of CrossFit (Time)

“12 Days of CrossFit”

1 Squat Snatch (135/95#)

2 Box Jumps (30/24″)

3 Push Presses (135/95#)

4 Toes-to-Bar

5 Hang Power Cleans (135/95#)

6 Hand-Release Push-ups

7 Deadlifts (135/95#)

8 AbMat Sit-ups

9 American KB Swings (70/53#)

10 Lunges (10 EACH side)

11 Wallballs (20/14#)

12 Oz. Beer!…Or 12 Cal Assault Bike!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….like the song “12 Days of Christmas”

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Scapular Pull-Ups x 10

Static Hang x As Many Seconds As Possible x 2

Hip Mobility Drills

Followed by…

Two Sets of:

Plank Ups x 20

Lunge w/reach x 10/leg

Alternating Cossack Squats x 20 reps

Scapular Push-Ups x 10

Russian Baby Makers x 10

Metcon

Metcon (2 Rounds for reps)

Two Sets for max reps (or calories) of:

60 seconds of SkiErg

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs (24″/20″)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

60 seconds of Double-Unders

Rest 60 seconds

60 seconds of Front Squats (135/95 lbs)

Rest 60 seconds

60 seconds of Push-Ups

Rest 60 seconds

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Followed by…

Two Sets:

Kettlebell Halos x 5 each direction

Single-Arm Kettlebell Deadlifts x 10 each side

Rotational Med Ball Throws x 5 per side

Scapular Pull-Ups x 10 reps

Rest as needed

Metcon

Metcon (Time)

In teams of two, alternate tasks to complete 5 sets each of:

7 Deadlifts (225/155 lbs)

14 Toes-to-Bar

21 Calorie Row
Partner A will perform 7 Deads, Partner B performs 14 T2B, Partner A runs 21 Calorie, Partner B then performs deadlifts, and so on…

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:60/side Couch Stretch

:60/side Samson Stretch

then…

20 Calorie Bike

15 DB Strict Press

10 DB Front Squats

5 Inchworms

then…

3-5 Minutes of Double-Under practice

Metcon

Metcon (Time)

With a partner, in Conga-Line style, complete 3 Rounds each of:

21 Wallballs (20/14)

15/12 Calorie Bike

9 Devil Press (50/35)

RomWOD

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4x :30/:30 SkiErg

Banded “3-position” Shoulder Stretch

PVC Passthrough x 20

Followed by…

Three sets of:

Pushup x 8 reps

Cossack Squats x 8 reps

Strict Press in Split Jerk Position x 8 reps

Weightlifting

1 Push Press + 2 Push Jerks + 3 Split Jerks (Every 2 minutes, for 16 minutes (8 sets))

1 Push Press + 2 Push Jerks + 3 Split Jerks as a complex
Every 2 minutes, for 16 minutes (8 sets) of:

1 Push Press + 2 Push Jerks + 3 Split Jerks

Build over the course of the 8 sets to something heavy for today.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

6 Handstand Push-Ups

9 Dumbbell Thrusters (50/35 lbs)

12 Chest-to-Bar Pull-Ups

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 minutes on Assault Bike

Then…

Spiderman Lunge x 10

Walking Lunges x 20

Inchworm x 10

Kipping Swings x 20

Squat Jumps x 10

Weightlifting

Deadlift (6 x 5 – Across)

Every 2 minutes, for 12 minutes (6 sets):

Deadlift x 5 reps @ 70-75% of 1-RM.

Metcon

Metcon (Time)

Five rounds for time of:

24 Russian Kettlebell Swings (53/35)

12 Single-Arm KB Push Press (53/35)

12 Box Jumps (24″/20″)

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

5x :30/:30 Row

Couch Stretch x :60/side

Banded Lat Stretch x :30/side

Banded Monster Walks

Then…

3 Rounds of:

10 Walking Lunges

8 Pushups

6 KB Deadlifts

Metcon

Morris (Time)

“Morris”

Complete for Time:

50x WB (20/14)

40x Calorie Ski

30x DB Snatch (50/35)

20x Box Jump Overs (24/20)

15x Bar Muscle-Ups
*The CrossFit global community mourns the loss of CrossFit Games Teen Athlete Jacob Morris who passed away this weekend after complications with a heart valve replacement surgery. This is the last workout that Morris did before undergoing his surgery. Jacob competed in the 2019 Games, placing 7th in the Boys 16-17 year old division all while battling a heart defect.

**A CrossFit Waterside athlete in Orlando, FL and coached by CrossFit Games veteran Cassidy Lance-McWherter, Jacob was a dedicated athlete, student and friend to all who knew him.

***CrossFit Waterside has setup a GoFundMe page for those who would like to help his family here: https://www.gofundme.com/f/jacob-morris-a-better-person-than-any-of-us?utm_source=customer&utm_medium=copy_link&utm_campaign=p_cp+share-sheet

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#