Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -then- 2 Rounds 1:30 Bike 10 banded side step 10 banded forward/backward 10 Russian Babymakers 10 American KB Swings Weightlifting Hang Power Snatch (E:90 – 4 x 3) Every :90 seconds for 6 minutes (4 sets): 3 Hang Power SnatchContinue reading “The Joker”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 1:00 Bike 10 banded side step 10 banded forward/backward 10 Prisoner Kang Squats 10 American KB Swings 10 Red Band Pullaparts Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups WeightliftingContinue reading “N.C. Athletics #025”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -Then- 2 Rounds: 1:30 Machine or Jog 10 Inchworm 10 Dumbbell Split Stance RDL R/L 10 KB Reverse Lunge + Press 10 Tempo Air Squat (22X1) Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete 30 Minute AMRAP:Continue reading “Chasin’ You”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Banded Shoulder Distraction x :30/side Tricep Smash x :30/side then… 2 Rounds: 1:00 Ski (Focus on Technique) 7 Muscle Clean (empty bar) 7 Romanian Deadlift 7 Box Jump with Step Down (24/20) 7 Pushup to Downward Dog Weightlifting Hang Power Clean (5 xContinue reading “Cry Me A River”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Team “Row”-Ling Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Game

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Easy Row then… 2 Rounds: 10 Banded Side Steps 10 Banded Monster Walks 10 Ring Rows 10 Scorpions Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -into- 8:00 Clock 10 Hand Release Pushups 20 Alt V-ups 10 Calorie Row 20 Step Back Lunges Accessory Work Turkish Get-Ups 3 x 5 per arm Weightlifting Power Snatch (10 x 2) Power Snatch Doubles -Complete 10 Sets (EMOMContinue reading “N.C. Athletics #023”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) “Burpee (Freeze) Tag” Normal Tag rule apply, but to “unfreeze” you have to do 3 burpees. Skill Work Metcon (No Measure) “Squatting With A Bar” Metcon Metcon (AMRAP – Rounds and Reps) Death by: Front Squats Burpees *Each minute you add aContinue reading “N.C. Kids #023”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 1:00 Row 10 Banded Monster Walks 10 Banded Lateral Sidesteps 10 Hand-Release Pushups 5 Light Goblet Tempo Squats (2 sec down + 2 sec hold in bottom + explosive up) Metcon 500m Row (Time) Max Effort 500m Row Metcon Metcon (Time)Continue reading “Rocket Man”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On an 8:00 Clock: 200 M. Run 10 Scapular Pushups 5 Inchworms 10 Reverse Lunges 10 Birddogs -into workout prep- 20 Alt. V-Ups 10 Strict Press/arm 5 Burpee over Dumbbell 20 ft. Single Arm Overhead Lunge – Left Arm 20ft Single Arm OverheadContinue reading “Rich Girl”