Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio (your choice) then… 2 Sets: 10 PVC Passthroughs 5 Inchworms 10 Kang Squats Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete AMRAP 30: 30 Wallballs (20/14) 30 Power Snatch (95/65) 30 Calorie Ski 30 Push Press (95/65) 30Continue reading “All of the Lights”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike 10 Broad Jumps 15 Banded Good Morning 10 Russian KB Swing Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10Continue reading “Tequila Sunrise”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike then… 3 Sets: 10 Pushups 10 DB Thrusters 10 Broad Jumps Weightlifting Paused Back Squat + Back Squat ((1+4) x 2, (1+3) x 3) 5 Second Paused Back Squat + Back Squat (no tempo)1 Tempo Back Squat (3 seconds down,Continue reading “NC Athletics – 06232022”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) “Tabata” Warmup Weightlifting Clean and Jerk (EMOM 10: 3 Reps) Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 10: 10 Box Jump Overs 5 Double DB Deadlifts 10 AbMat Situps 5 Double DB Push Press

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 5 Burpees 10 DB Push Press (5/arm) 15 Sit-Ups 20 Plate Hops Skill Work Metcon (No Measure) “Pistol” Squats Rope Climbs Metcon Metcon (3 Rounds for reps) With a partner, alternating movements: (3 Rounds) AMRAP 6: 7/5 Calorie Row 10Continue reading “NC Kids – 06222022”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Jog then… 3 Rounds: 10 Landmine Press (5/arm) 10 Banded Good Mornings 10 Scapular Pullups Metcon Metcon (5 Rounds for reps) Every 7:00, for 35:00 (5 Rounds) AMRAP 5:00: 20/15 Calorie Row 15 DB Bench Press 10 Pullups 5 DeadliftsContinue reading “NC Athletics – 06222022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 M. Jog then… 2-3 Sets: 10 Sotts Press 6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Squat Clean + 6 Double Dumbbell Jerk – 5 Muscle Clean Weightlifting Front Squat + Jerk (3 + 1 (x3)) *From the Rack3 Front SquatContinue reading “Scotty Doesn’t Know”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski 10 Scorpions 10 Russian KB Swing :30 Handstand (DB OH) Hold Workout Prep: 1 set: (at workout pace): 3 Devil Press (at workout weight) 3 Handstand Push Ups Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo ActivationContinue reading “Iris”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete: 2:00 Row (moderate) 10 Hang Squat Clean (45/35) 10 Red Band Pullaparts 10 Kipping Swings 10 Strict Pullups -Then- Build to Squat Clean weight. Metcon Metcon (Time) For Time: 12 Squat Cleans (115/80) 24 C2B Pullups (18 Bar Muscle Ups) 12 SquatContinue reading “Short Skirt Long Jacket”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Jog then… 2 Rounds: 10 Broad Jumps 10 Scorpions 10 Pushups Metcon Metcon (4 Rounds for reps) Complete 4 Rounds: 3 Minute AMRAP: 3 Pushups Run 50 Meters 6 Hang Power Cleans Run 50 Meters -1:00 Rest- Skill Work MetconContinue reading “NC Kids – 06202022”