Category Archives: WOD

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) Crossover Symmetry Activation -into- 9:00 Clock 20 Calorie Ski 15 Pushups 10 Scorpions 5 Inchworm Weightlifting Front Squat (5 x 3) *Keep sets across – consistent in the range of 75-85% 1RM Metcon Metcon (2 Rounds for reps) Complete 9 Minute AMRAP: 42Continue reading “Hot In Herre”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 2 Rounds 1:00 Machine 15 Banded Air Squats 15 Half Kneeling Single Arm Dumbbell Press R/L Weightlifting Snatch (3×3, 3×2, 3×1) Every :90 for 13:30 (9 total sets) Sets 1-3: 3 @70-80% Sets 4-6: 2 @75%-85% Sets 7-9: 1Continue reading “Good Vibrations”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minute Easy Jog then… 2 Rounds of: 10 PVC Power Clean 10 PVC Push Press 10 Air Squats Weightlifting Push Press (5 x 5 (Building)) Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete 7 Minute AMRAP of: 7Continue reading “N.C. Kids #016”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -into- 2 Rounds 1:00 Bike 10 banded air squat 10 Ring Row 10 Half kneeling Single arm dumbbell press R/L Weightlifting Snatch (6 x 3) Hit 6 sets of 3 singles. This does not include your warm up sets.Continue reading “N.C. Athletics #016”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 30 Plate Hops 10/10 Suitcase Deadlift 200M Jog Metcon Metcon (2 Rounds for time) With a partner, complete 10 Rounds, alternating Full Rounds for Time: 10/7 Calorie Row 10 Box Jumps (24/20) – Rest exactly 5:00 then… – CompleteContinue reading “Achy-Breaky Heart”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Assault Bike Then… 2 Rounds of: 10 Scap Pullups 10 V-Ups 10 Barbell Good Mornings 10 Banded Air Squats Weightlifting Front Squat (5 x 6 (E2MOM x 5)) Every 2:00, for 10 Minutes (5 Sets) complete 6 Front Squats. *Build in weightContinue reading “Shattered”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Warmup 1-Run in Place 2-Squat Jumps 3-PVC Power Cleans 4-PVC Push Press Skill Work 1. Agility Ladder then… 2. Dumbbell Hang Clean & Jerk Metcon Metcon (AMRAP – Rounds and Reps) Complete 3 Rounds of: Complete 3 Minute AMRAP 3 PushupsContinue reading “N.C. Kids #015”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds Of: 1:00 Machine 20 Stepback Lunges 10/10 Upright Rows 10/10 Single-Leg Hip Bridges Metcon Metcon (4 Rounds for reps) Every 8:00, for 4 Rounds, complete for Time: 400 M. Run 20 Box Jumps (24/20) 10 DB Bench Press (50/35) -RestContinue reading “N.C. Athletics #015”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Minute Row *Easy pace 10 Situps 1 Minute Ski *Easy Pace 50 Single Unders 1 Minute Row *Moderate Pace 10 Pushups 1 Minute Ski *Moderate Pace 50 Single Unders 1 Minute Row *Hard Pace 10 Pullups 1 Minute Ski *Hard Pace 50Continue reading “Remedy”