Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation 2 Rounds: 1:00 Bike (increasing intensity throughout the minute) 10 Single Arm Dumbbell Clean + Strict Press R/L 10 Single Arm Dumbbell RDL R/L 20 Alternating Leg V-Ups – into workout prep – Snatch Barbell Warm-up (empty bar) 1 set:Continue reading “Written In the Sand”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) On an 8:00 Clock, complete as many times through: 10 Jumping Jacks 8 Reverse Lunges 6 Shuttle Runs 4 Inchworms 2 Burpees Skill Work Metcon (No Measure) 10 Minutes: Clean & Jerk Practice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10Continue reading “N.C. Kids #022”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Bike (increasing intensity throughout the minute) 10 Single Arm Dumbbell Clean + Strict Press R/L 10 Single Arm Dumbbell RDL R/L 20 Alternating Leg V-Ups – into workout prep – Snatch Barbell Warm-up (empty bar) 1 set: 5 SnatchContinue reading “N.C. Athletics #022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -Then- 2 Rounds: 1:00 bike 10 Banded Squats 10 Banded Monster Walks Metcon Metcon (3 Rounds for reps) With a partner, alternating Full Rounds, complete: 8 Minute AMRAP: 7 GHD/AbMAt Situps 6 Squat Cleans (135/95) 2 Minute Rest 8 MinuteContinue reading “Backroad Song”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Banded Shoulder Distraction/side 1:00 Banded Palloff Hold/side Then… 2 Rounds: 200 M. Run 10 Light American KB Swings 10 Lunge W/Twist 10 Banded Chops/side Metcon Metcon (4 Rounds for reps) Complete 4 Rounds for Max Reps of: AMRAP 5: 15/10 Calorie AssaultContinue reading “Don’t Walk Away”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 20 Tuck Jumps 10 v-ups 10 bent over DB rows R/L 10 step back lunges R/L Then… Speed/Agility Ladder Weightlifting Bench Press (8,6,4,6,8,6,4) Metcon Metcon (Time) Complete For Time: 100 DB Power Snatches *Every Minute on the Minute Complete 5Continue reading “N.C. Athletics #021”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) “Down & Backs” Every time complete 1 “Down & Back,” completing the number of reps given of each movement! 1-Pushups 2-Air Squats 3-Burpees 4-Tuck Jumps then.. “Bring Sally Up” Skill Work -Rope Climbs (Seated to Standing Rope Climbs) -Agility Ladder Metcon MetconContinue reading “N.C. Kids #021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 2 Rounds of: 1:00 Easy Row 10 Single-Leg Glute Bridge (R/L) 10 Prisoner Kang Squats 10 Scorpions 10 DB Push Press Metcon Metcon (Time) Complete, for time: 25/20 Calorie Row 35 Wall Balls (20/14) -Rest 3:00- 35 Wall BallsContinue reading “Spirit In the Sky”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Jog 200 M. then… 1 Minute of each, 2 times through: 1 – Jumping Jacks 2 – Scorpions 3 – Situps 4 – Windmills Skill Work -Rowing -DB Power Cleans Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating FULLContinue reading “N.C. Kids #020”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: 200 Meter Run 5 Burpees 5 Reps Lunge/Squat complex – (right lunge + left lunge + jump squat) 5 Hand-Release Pushups then… Guided Hip Mobility for Squatting Weightlifting Back Squat (4 x 4 (Ascending)) Every 2 Minutes, for 8Continue reading “N.C. Athletics #020”