Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Row Then… 2 Sets: 14 Kettlebell Goblet Hold Cossack Squat (7 each leg) 10 Seated Barbell Good Mornings (add weight from last week) 20 Landmine Twists Weightlifting Snatch Pull + Snatch + Snatch High Pull + Snatch ((1+1+1+1) x 5) 1 Snatch Pull + 1Continue reading “CrossFit – Tue, May 23”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 1-2 Sets: 1:00 Jog 5 Inchworms 10 Lunge W/Twist 15 Plate Hops Weightlifting Seated Strict Press (5 x 5 (Building)) Sit on a bench or box without back support and press the barbell from shoulder to overhead5 Seated Barbell Strict Press @ 7.5/10 RPE 5Continue reading “N.C. Kids – Tue, May 23”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Jog 10 ” World’s Greatest Stretch ” 10 Hanging Scap Retractions 5 Kip to Swing 5 Inchworms 5 Hand Release Push Up Weightlifting Seated Strict Press (5×5 (Building)) Sit on a bench or box without back support and press the barbell from shoulderContinue reading “CrossFit – Mon, May 22”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Jog 10 Spiderman Lunge (each side) 5 Strict Pull Up 10 Single Arm DB Bench Press (each side, moderate) -Then- Warm Up to Bench Press weight. Metcon Metcon (6 Rounds for reps) EMOM 30: 1 – 10 Shuttle Runs (25’) 2 – 12Continue reading “CrossFit – Sat, May 20”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Bike or Ski Then… 2 Sets: 20 Front Rack Barbell Lunges (10/side) 14 Single Arm Kettlebell Snatches (7 each arm) 10 Double Dumbbell Lateral Arm Raises Weightlifting Clean Pull + Clean + Push Jerk + Split Jerk (1 Clean Pull + 1 Clean + 1Continue reading “CrossFit – Fri, May 19”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Cardio then… 2 Sets: 5 Push-up to Downward Dog 10 Walking Lunge w/Twist 10 Alt. V-Ups (each side) Weightlifting Bench Press (5 x 5 – (Building)) 5 Wide Grip Bench Press @ 6/10 RPE 5 Wide Grip Bench Press @ 6/10 RPE 5 Wide GripContinue reading “CrossFit – Wed, May 17”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Ski then… 2-3 Sets: 10 Kettlebell Goblet Hold Cossack Squat (5 each leg) 10 Seated Barbell Good Mornings 20 Landmine Twists Weightlifting High Hang Snatch + Overhead Squat ((3+1) x 5 Sets) 3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 5/10Continue reading “CrossFit – Tue, May 16”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 200m Jog 10 Single Arm High Pull R/L (Light-Moderate) 10 Single Arm Press R/L (Light-Moderate) 10 Russian Kettlebell Swings (moderate) 10 Ring Rows Weightlifting Bench Press (5 x 5 Across) Metcon Metcon (Distance) Every 3:00, for 15:00 (5Rounds): 200/150 Meter Ski 15 Kettlebell Swings 10Continue reading “N.C. Kids – Tue, May 16”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 2:00 Bike OR Row (moderate) (your choice) 15 Banded Pull Aparts 15 Banded Good Mornings 10 Banded Monster Walks (each direction) Weightlifting Deadlift (5 + 5 (Sumo+Conventional)) 5 Sumo Deadlifts + 5 Deadlifts @ 7/10 RPE 5 Sumo Deadlifts + 5 Deadlifts @ 7/10 RPEContinue reading “CrossFit – Mon, May 15”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1:00 Row 1:00 Ski then… 15 Banded Good Morning 10 Hang Dumbbell Snatch (light) :30 Handstand Hold 5 Box Get Over -Then- Build to Dumbbell Snatch weight. Metcon Metcon (2 Rounds for time) With a Partner, Complete 2 Sets: 60/48 Calorie Row 30 Synchro Dumbbell SnatchContinue reading “CrossFit – Sat, May 13”