Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Bike (build in speed each minute) then… 2-3 Sets: 10 Prone Is, Ts, & Ys (no weight or very light plates) 10 Single Arm Press (each side, moderate) 5 Pushup to Downward Dog Weightlifting Shoulder Press (9,7,5,3,1 (7 Push Press after each set)) 9 BarbellContinue reading “CrossFit – Tue, Aug 15”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Ski then… 1-2 Sets: 20 Alt. Leg V-Up 10 Kip to Swing 5 Box Jump w/Step Down 15 Banded Good Morning 10 Hang Dumbbell Snatch (light) Metcon Metcon (4 Rounds for time) Complete 4 Sets For Times: 10 Double Dumbbell Snatch (2×50/35) 10 Box JumpContinue reading “CrossFit – Mon, Aug 14”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Jog or Bike then… 2 Rounds: 5 Inchworms 10 Cossack Squats 20 Alt. V-Ups Metcon Metcon (Time) With a Partner, alternating movements, complete 10 Rounds for Time (total): 15 AbMat/GHD Situps 10 Handstand Pushups 5 Man-Makers (50/35)Rx+: 20 AbMat/GHD Situps 10 Strict Handstand Pushups 5Continue reading “CrossFit – Sat, Aug 12”

Crossfit North Cloud – CrossFit Warmup Warmup 3:00 Cardio (your choice) then… 2 Sets: 10 Spiderman Stretch :30 Squat Hold 10 Walking Lunge w/Twist Movement Prep Movement Prep (No Measure) 3 Sets: 6 Double Kettlebell Swing + 6 Double Kettlebell Squat Clean + 3 Double Kettlebell Thrusters + 3 Double Kettlebell Jerks 6 Muscle CleanContinue reading “CrossFit – Fri, Aug 11”

Crossfit North Cloud – CrossFit Warmup Weightlifting Clean Deadlift + Floating Power Clean + Pause Split Jerk (5 x (1+1+1)) **So, you will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then cleanContinue reading “CrossFit – Wed, Aug 9”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 8-12 minutes moving through: 1:00 Row (moderate) 5-10 Hand Release Push Ups 10 Hanging Scap Retraction 1-2 Tempo/Controlled Strict Pull Up 5 Single Arm Bench Pres (each arm, moderate) -Then- Warm Up to Bench Press weight. Weightlifting Push Press (5 x 3 (Increasing)) 3 Push PressContinue reading “CrossFit – Tue, Aug 8”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Jog 1:00 Bike (easy to moderate) 5 Inchworm w/Push Up 5 Kang Squats 10 Walking Lunge W/ Twist Weightlifting Paused Back Squat + Back Squat (3 Second Pause in Bottom) Paused Back Squat + Back Squat (no tempo)1 Pause Back Squat + 2Continue reading “CrossFit – Mon, Aug 7”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Run then… 3 Sets: 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) Weightlifting Paused Front Squat (1+5,1+4,(1+3)x3) 1 Tempo Front Squat + 5 Front Squat @ 6/10 RPE 1 Tempo Front Squat + 4Continue reading “CrossFit – Sat, Aug 5”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Ski (moderate) 10 Double Dumbbell Cuban Press (light) 15 Banded Good Morning :30 Handstand Hold :15 Bar Hang Movement Prep Movement Prep (No Measure) 3 Sets 5 Dumbbell Man Makers + 5 Double Dumbbell Split Jerk (Light) 5 Muscle Clean @ 5-6/10 RPEContinue reading “CrossFit – Fri, Aug 4”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Jog (easy to moderate) 1:00 Bike (moderate) 10 Single Arm Suitcase Deadlift (moderate, each arm) 5 Inchworms 10 Russian Kettlebell Swing (moderate-heavy) 10 Lateral Jumps Weightlifting Clean and Jerk (2,2,1,2,2,1 (Technique Focus)) 2 Clean and Jerk @ 6/10 RPE 2 Clean and JerkContinue reading “CrossFit – Wed, Aug 2”