Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 10/7s Calorie Bike 5 Burpees 5 Reps Lunge/Squat complex – (right lunge + left lunge + jump squat) 5 Hand-Release Pushups – into workout prep – 2 Rounds: (1. With PVC, 2. With Empty Barbell) 7 Snatch Grip DL 7 SnatchContinue reading “Hooked On A Feelin’”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -then- 2 Rounds of: 10 Single Leg Dumbbell RDL R/L 20 Alternating V Ups 10 Single Arm Dumbbell Shoulder Press R/L Weightlifting Deadlift (3×5, 3×3, 3×1) Take 12 Minutes to complete the following sets, weight is building across all sets.Continue reading “Erase My Scars”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 10 Calorie Ski 10 Single Leg Dumbbell RDL R/L 20 Alternating V Ups 10 Single Arm Dumbbell Shoulder Press R/L Weightlifting Push Press (Heavy 1-Rep) Work up to a Heavy Single in 10 mins. – Not a Max but aContinue reading “N.C. Athletics #019”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5m Log roll -> 15m Bear crawl -> 15m Broad jump -> 15m Backwards lunge walk Skill Work -Shin Hops -Deadlifts: 5 x 4 (moving correctly) -Superman to Hollow Rolls Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP:Continue reading “N.C. Kids #019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete 1 Round: 2:00 Machine 30 Plate Hops 20 V Ups 10 Strict Pullups Metcon Metcon (3 Rounds for time) With a Partner, Complete: 100 Double Unders (each, at the same time) 20/15 Cal Assault Bike (while Partner 2 is on Rower thenContinue reading “Breaking the Habit”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minute Jog Then… 2 Rounds: 5 Inchworms 10 Banded Good Mornings 15 Goblet Squats 20 Lateral Box Stepups Metcon Metcon (Time) For Time: 9 Chest-to-Bar Pullups 36 Thruster (75/55) 9 Chest-to-Bar Pullups -Rest 2:00- 7 Chest-to-Bar Pullups 28 Thruster (95/65) 7 Chest-to-BarContinue reading “Holy Diver”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Team “Row” – Ling Row 1000 Meters -stopping and switching every 100 meters -# of meters over or under is the amount of burpees you must complete! Metcon Metcon (4 Rounds for reps) “Tabata” – :20 on/:10 off 1- Row for CaloriesContinue reading “N.C. Kids #018”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 1:00 Assault Bike 10 banded side step R/L 10 banded forward/backward step 10 Pushups 10 lateral box step up R/L Metcon Metcon (3 Rounds for reps) AMRAP 7: 30 Back Squat (225/145) 20 Hand-Release Pushups 10 Box Jump 42″/36″Continue reading “N.C. Athletics #018”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3 – 5 Minute Row Crossover Symmetry Activation Then… 2 Rounds: 10 Banded Lateral Side Step 10 Banded Monster Walk 10 Russian Kettlebell Swing 10 Single Arm Dumbbell Strict Press (R/L) Then… PVC Class Warmup Then… 5 Rounds of: (Ascending weight toContinue reading “N.C. Athletics #017”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 – 5 Minute Row Crossover Symmetry Activation Then… 2 Rounds: 10 Banded Lateral Side Step 10 Banded Monster Walk 10 Russian Kettlebell Swing 10 Single Arm Dumbbell Strict Press (R/L) Then… PVC Class Warmup Then… 5 Rounds of: (Ascending weight to MetConContinue reading “Insane In the Brain”