Category Archives: WOD

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) Jog 200 Meters then… 20 Walking Lunge Steps 15 Burpees 10 Situps 5 Inchworms Weightlifting Paused Back Squats (6 x 4) *3 Second Pause in the bottom Take 1-2 warm-up sets up to working weight Metcon Metcon (No Measure) 12 Minute AMRAP: 10 Box JumpsContinue reading “N.C. Kids – Thu, Jun 1”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Row (moderate) 10 Stepups (5/leg) 5 Hand Release Pushups :20 Side Plank (each side) 10 Kip to Swing Weightlifting Bench Press (5 x 3 (building)) 3 Wide Grip Bench Press @ 7/10 RPE 3 Wide Grip Bench Press @ 7/10 RPE 3 Wide Grip BenchContinue reading “CrossFit – Wed, May 31”

Crossfit North Cloud – N.C. Athletics Warmup Warmup (No Measure) 2:00 Cardio (Your Choice) then… 2 Sets: 10 Walking Lunge W/Twist 5 Pushup to Downward Dog 10 Ring Rows Weightlifting Back Squat (5 x 5 (building)) 5 BackSquat@ 5.5/10 RPE 5 BackSquat @ 6/10 RPE 5BackSquat@ 7/10 RPE 5BackSquat @ 7/10 RPE 5 BackSquat@ 7/10Continue reading “N.C. Athletics – Wed, May 31”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3 Rounds: 200 Meter Run 10 Dumbbell Push Press 10 Air Squats Skill Work Thruster Progressions (No Measure) -Front Squats -Presses -Thrusters -Clusters Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete 12 min AMRAP, alternating movements of: 60′ Bear Crawl 6 PushupsContinue reading “N.C. Kids – Wed, May 31”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Cardio then… 2-3 Sets 10 Goblet Hold Cossack Squats 10 Barbell Good Mornings 20 Weighted Russian Twists Weightlifting Snatch + OH Squat (3,2,1,1) 3x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7/10 RPE 2x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7.5/10 RPEContinue reading “CrossFit – Tue, May 30”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2-3 Sets: 100m Jog 5-10 Ring Rows (Or body rows) 5 inchworms 10 hanging scap retractions 5 Air Squats Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.InContinue reading “CrossFit – Mon, May 29”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Bike (moderate) 10 Dumbbell Cuban Press (light) 5 Russian Baby Makers 10 Snatch Grip Deadlift into High Pull -Then- Back Squat Warmup: 4 Tempo Heel Elevated Back Squats @ 6/10 RPE 4 Tempo Heel Elevated Back Squats @ 6/10 RPE 4 Tempo HeelContinue reading “CrossFit – Sat, May 27”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 1:00 Cardio (moderate) 25 Plate Hop 10 Single Arm Dumbbell Deadlift (each side, moderate) 10Dumbbell Reverse Flies (each arm) then… Warmup for Cleans Weightlifting Clean Pull + Clean High Pull + Clean + Push Jerk + Split Jerk (6-6-6-5-5) 1 Clean Pull + 1 PowerContinue reading “CrossFit – Fri, May 26”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3:00 Cardio then… 3 Rounds: 5 Inchworms 10 Walking Lunges 5 Ring Rows Metcon Metcon (AMRAP – Rounds and Reps) In a Team of 3, Alternating Full Movements, Complete AMRAP 24: 5 Pullups 10 Pushups 15 Air Squats *Non-Working Partner is resting **Partners switch whenContinue reading “N.C. Kids – Thu, May 25”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Ski (moderate) 10 Hanging Scap Retractions 5 Pushup to Downward Dog 10 Single Arm Dumbbell High Pull (each side, moderate) 15 Banded Good Mornings Weightlifting Bench Press (5 x 5 (Wide Grip)) 5 Wide Grip Bench Press @ 7/10 RPE 5 Wide GripContinue reading “CrossFit – Wed, May 24”