Category Archives: WOD

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: 20 Jumping Jacks 15 Broad Jumps 10 Lunges 5 Pushups Skill Work How to Series: Snatches Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 10 Power Snatches 10 V-Ups 10 Reverse Lunges 100 Meter Run Game Red Light/GreenContinue reading “N.C. Kids #014”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Clock: 1:00 Air Bike 10 Dumbbell Single Leg RDL (Each Leg) 10 Deadbugs :30 Bar Hang Weightlifting Power Clean + Front Squat + Squat Clean (EMOM x 10) Metcon Metcon (Time) Complete 2 Rounds For Time: 20/15 Calorie Airbike 20Continue reading “N.C. Athletics #014”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Easy Ski Then… 2 Rounds Of: 10/10 Upright Rows (R/L) 10 Inchworms 10/10 Suitcase Deadlifts (R/L) Weightlifting Squat Snatch (EMOM 10) 10 min EMOM 3 Squat Snatch – Building to Snatch Weight for MetCon *Try to complete unbroken reps as long asContinue reading “Hey Jealousy”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Run 200 M. Then… 2 Rounds of: 10 Air Squats 10 Burpees 10 PVC Passthroughs Skill Work How To: Sumo Deadlift High Pulls Pushups Metcon Metcon (AMRAP – Rounds and Reps) EMOM 12: 1-Pushups 2-Sumo Deadlift High Pulls 3-Shuttle Runs 4-Box Stepups

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Airbike 15 Banded Lateral Side Step (Each Way) 15 Banded Monster Walk (Forward/Backward) 10 Banded Air Squats 5 Inchworms Weightlifting Push Press (Heavy 1-Rep) Heavy Push Press in 10 minutes – Not a Max but a good heavy singleContinue reading “N.C. Athletics #013”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 2 Rounds Of: 1:30 Air Bike 20 Banded Good Mornings 20 Deadbugs :30 Static Bar Hang Weightlifting Push Press (Heavy 3-Rep) Push Jerk (Heavy 2-Rep) Metcon Metcon (Time) Complete 3 rounds for Time of: 20/15 Calorie AirBike 20 DumbbellContinue reading “Road Trippin’”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 3:00 Assault Bike 10 Banded Lateral Side Steps (Each Way) 10 Banded Monster Walks 10 Banded Air Squats 10 Pushups 10 DB Strict Press (Each Arm) Metcon 1776 (Time) Complete 4 RFT of: 289 M. Run 50 Squats 40Continue reading “4th of July – 1776”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -Then- 3:00 Easy Row 20 Dumbbell Cuban Press 15 Dumbbell Split Stance RDL (Each Side) 10 Russian Baby Makers 5 Strict Pull Ups Weightlifting Power Snatch (5 x 3 – Ascending Weight) *Take 10-12 minutes to complete 5 Sets ofContinue reading “Counting Blue Cars”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 10 Minute Clock: 1:00 Machine 10 Banded Lateral Side Step (Each Way) 10 Banded Air Squats 10 PVC Pass Throughs 10 Upright Rows Metcon Metcon (3 Rounds for reps) Complete for Max AMRAP 10:00 300 Meter Run 20/15 Calorie Bike 10Continue reading “Raining On Sunday”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Banded Hip Distraction Banded Shoulder Distraction -Then- 2 Rounds: 200 M. Run 20 Plate Hops 10 Pushups 5 Inchworms Metcon Metcon (3 Rounds for reps) 3 sets 7:00 AMRAP 3-6-9-12. . . Hang Power Clean (135/95) Burpee to bar (approx. 6″ above maxContinue reading “No Diggity”