Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 2:00 Ski 10 Inchworm w/Push Up 10 Alt. Leg V-Up 10 Hanging Scap Retractions 10 Kip to Swing 10 Single Arm Dumbbell High Pull (each side) (moderate) 10 Single Arm Dumbbell Press (each side) (moderate) Weightlifting Squat Snatch (10,8,6,4,2) Complete the following sets: 10 SquatContinue reading “CrossFit – Wed, Feb 8”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1:00 Bike 1:00 Jog 1:00 Banded Hip Distraction then… 2 Rounds: 10 Prisoner Kang Squats 10 Scorpions *Barbell Prep (after Metcon) Burgener Warmup 3x High Hang Clean + 3 Hang Clean + 3 Clean + 3 Push Press Metcon Metcon (2 Rounds for time) Complete theContinue reading “CrossFit – Tue, Feb 7”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 1:00 Row 1:00 Jog then… 2 Rounds: 5 Pushup to Downward Dog 10 Air Squats 15 Plate Hops Metcon Metcon (3 Rounds for reps) On a running clock, complete: 0:00-7:00 AMRAP 10/7 Calorie Row 10 DB Push Press 7:00-10:00 Rest 10:00-17:00 AMRAP: 10 Shuttle RunsContinue reading “N.C. Kids – Tue, Feb 7”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Row or Bike (moderate) 7 Hand Release Push Up 7 Single Arm KB Thruster (Light) (each side) 7 Single Leg Box Step Up (each side) Metcon Metcon (Time) Complete For Time: 60 Air Squats 20 Push Ups 40 Wall Balls (20/14) (10/9′) 20Continue reading “CrossFit – Mon, Feb 6”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Jog 10 Inchworm 15-20 second Wall Facing Handstand Hold 10 PVC Pass Through 10 PVC Overhead Squat -Then- Warm Up to Overhead Squat weight and do 1 Wall Walk between each set. Metcon Metcon (Time) With A Partner, Complete For Time: 300m RunContinue reading “CrossFit – Sat, Feb 4”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 12/10 Calorie Row (moderate) 10 Hanging Scap Retractions 8 KippingSwing 6 Hanging Knee Raises 10 Air Squats 10 Single Arm Dumbbelll High Pull (each side) (Light/Moderate) -Then- Build to Power Clean Weight Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 CalorieContinue reading “CrossFit – Fri, Feb 3”

Crossfit North Cloud – N.C. Kids Warmup Metcon (No Measure) 4x :30/:30 Row then… 2 Sets: 10 Jumping Lunges 10 Ring Rows Weightlifting Back Squat (8 x 4) Metcon Metcon (5 Rounds for reps) EMOM 15: 1- 15 Kettlebell Swings 2- 15 Shuttle Runs 3- 15 Pushups

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2Rounds: 20/15 Calorie Ski 15 Banded Good Morning 10 Single Arm DB Thrusters -Then- Build to workout weight. Metcon Metcon (Time) With a Partner, Complete: 100 Burpee Box Jump Overs (24”/20”) *Every 2 minutes, including 0:00, perform 10Squat Cleans (115/80).Rx+: Squat Cleans (135/95) Weightlifting Snatch GripContinue reading “CrossFit – Wed, Feb 1”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Easy Run 10 Hanging Scap Retraction, 5 Kip to Swing 5-10 Push Ups Metcon Metcon (5 Rounds for time) 5 Sets for Times: (1 set every 3 Minutes and 30 Seconds) 14/11 Calorie Assault Bike 10 Pullups/5 Bar Muscle-Ups 14/11 Calorie Assault BikeRx+:Continue reading “CrossFit – Tue, Jan 31”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3:00 Run then… 3 Sets: 10 Walking Lunges 5 Air Squats 10 Pushups Weightlifting Bench Press (6,4,2,6,4,2 ) Complete the listed wave sets of Bench Press, building to a heavy set of 2 for today. Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 15:Continue reading “N.C. Kids – Tue, Jan 31”