Crossfit North Cloud – CrossFit Kids

Metcon

Warm-up

3 Rounds

10 Cossack Squats -> 10 Jumping jacks -> 10 yd Bear crawl -> 10 yd Crab walk -> 20 yd High Knee Skipping

Skill Work

DB Push Press

Metcon (3 Rounds for reps)

AMRAP 4 Minutes:

10 Lunges

100 M. Run

10 DB Push Press

Down and Back Bear Crawl

Rest 4 Minutes

AMRAP 4 Minutes:

10 Lunges

100 M. Run

10 DB Push Press

Down and Back Bear Crawl

Rest 4 Minutes

AMRAP 4 Minutes:

10 Lunges

100 M. Run

10 DB Push Press

Down and Back Bear Crawl

Crossfit North Cloud – CrossFit

Warm-up

1,000 M Team Rowling (Time)

Stop Every 100 for burpees
*1 burpee per every meter team is off of 100.

Metcon

Metcon (3 Rounds for reps)

AMRAP 6:

600 M. Run/750 M. Row Buy-In

12 Deadlifts (155/105)

12 Bar Facing Burpees

Rest 6:00

AMRAP 6:

400 M. Run/500 M. Row Buy-In

9 Deadlifts (205/135)

9 Bar Facing Burpees

Rest 6:00

AMRAP 6:

200 M. Run/250 M. Row Buy-In

6 Deadlifts (255/155)

6 Bar Facing Burpees

Crossfit North Cloud – Power Athlete

Warm-up

10 Cossack Squats-> Forward Rolls

10 Sit Ups-> Scorpion Stretch

10 Shoulder Touches-> Roving Plank

10 Lateral Hops-> Broad Jumps

Metcon

Death By:

Back Squat

Push Ups

Weightlifting

3 rep max, bar must stay off the ground between reps

Crossfit North Cloud – CrossFit Kids

Warm-up

Alternating Tabata:

Push ups

Shuttle Runs

Squats

Crab Walk

Skill Work

Deadlifts/Toes-to-Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes, with a partner:

7 Box Jumps

7 Toes to Bar/Hanging Leg Raises

7 Deadlifts

7 Ring Rows

7 Mountain Climbers

Crossfit North Cloud – CrossFit

Weightlifting

Bench Press (6,6,6,6,6,6)

Five sets of:

Bench Press x 4-6 reps @ 20X1

then…

Rest 2-3 minutes

*Start light and complete sets of 6 as long as possible. Your heaviest (last set) should be at least 4 reps, but no more than 6.

Metcon

Metcon (Time)

Three rounds for time of:

400 M. Run/500 M. Row/24 Cal. Bike

40/30 Push-Ups

40 Air Squats

Crossfit North Cloud – CrossFit

Weightlifting

3-Position Clean

3-Position Clean

(high hang, mid-thigh, and then from the floor) OR (high-hang, hang, 2″ below knee)
Five sets of:

3-Position Clean

(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)

Rest 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

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

6 Ground to Overhead (135/95 lbs)

12 Toes to Bar

Crossfit North Cloud – Power Athlete

Warm-up

Metcon (No Measure)

WARM UP:

Mixed Tabata:

1. Sit Ups

2. Squats

3. Kipping Swings

4. Shuttle Run

Skill Work

Metcon (No Measure)

Toes to Bar Drills

Metcon

Metcon (Time)

With a partner, alternating movements complete 8 rounds of:

Run 200m

10 Toes to Bar

10 Wall Balls

Extra Credit

Metcon (No Measure)

Max Plank…

Crossfit North Cloud – CrossFit Kids

Warm-up

Warm-up (No Measure)

Warm Up:

Jog 200m

2x through:

10 Squats-> Bear Crawl

10 Push Ups-> Lunge Walk

10 Situps-> Backward Lunge Walk

Skill Work

Metcon (No Measure)

With a partner, every other minute for 6 minutes:

Medicine Ball Cleans (6 per minute)

Metcon

Metcon (Time)

Team WOD:

3x through:

Row 20 Cals

15 AbMatSit Ups

10 Medicine Ball Cleans

5 Pull Ups

Extra Credit

Metcon (No Measure)

Max Plank…

Crossfit North Cloud – CrossFit

Weightlifting

Metcon (No Measure)

Three sets of:

Front Squat x 6 reps @ 41X1 (tempo)

Rest 2 minutes

Weighted Pull-Ups x 2-3 reps @ 2110

Rest 2 minutes

Weighted Pull-ups (3,3,3)

Front Squat (Tempo X 6)

Metcon

Metcon (Time)

Four sets for time of:

15 Wall Ball Shots (20/14)

15 Pull-Ups

Rest 60 seconds
*Score is total time to complete all four sets (including rest).

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

In teams of three, alternate rounds to complete 10 rounds each for time of:

3 Front Squats (155/105)

6 Burpees Over the Barbell

12 Kettlebell Swings (53/35)