Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -Then- 2 Rounds of: 1:00 Row 10 Goblet Squats 10/10 Single Arm Dumbbell Strict Press 5 Strict Pull Ups or 10 Bent-Over DB Rows Weightlifting Bench Press (5 x 5 – Across) 5 Sets of 5 Reps: @73-78% (Use sameContinue reading “My Own Worst Enemy”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 12 Minute Clock: 1:30 Assault Bike 10 Lunge w/ Elbow to The Floor 15 Goblet Squats 20 Deadbugs Metcon Metcon (Time) With a Partner, complete 3 rounds for time of: 50/40 Calorie Row 50 Hang Snatch (75/55) 50 Toes to Bar 50/40 CalorieContinue reading “Don’t Rock the Jukebox”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Ski 15 Banded Lateral Side Step (Each Way) 15 Banded Monster Walk (Forward/Backward) 10 Banded Air Squats 5 Inchworms Metcon Metcon (Time) 4 Sets for Time of: 40 air squat 10 Burpee Pullups 20/15 calorie air bike 10 Deadlifts (225/155)Continue reading “Double Vision”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up 1,000 M Team Rowling (Time) Stop Every 100 for burpees Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, ofContinue reading “N.C. Kids #012”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Machine 20 Plate Hops 10 Single Arm Dumbbell RDL (Each Side) 10 Single Arm Dumbbell Strict Press (Each Side) -Then- Modified Burgener Warmup Clean and Jerk 10 x Clean Grip DL 10 x High Elbows 10 x Muscle Cleans 10Continue reading “Work Hard, Play Hard”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 200 M. Run 20 Plate Hops 10 Burpees 10 Air Squats Skill Work How To: Efficiency/Correct Movement – Burpees & Box Jumps (Overs) Metcon Metcon (4 Rounds for reps) 4 Sets of: 3 Minute AMRAP: 10 DB Snatches (5Continue reading “N.C. Kids #011”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Airbike 10 Banded Lateral Side Step (Each Way) 10 Banded Monster Walk (Forward/Backward) 10 Banded Air Squats 10 Inchworms 10 Barbell Deadlifts *Increase weight each round Weightlifting Deadlift (E:90 x 10 (Build)) Every :90 seconds for 15 minutes (10 sets)Continue reading “99 Problems”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Machine 10 PVC Pass Throughs 10 Ring Rows :30 Shoulder Taps Weightlifting Bench Press (1-RM) Bench Press (E2:00 x 5) Every 2:00 for 10:00 complete 5 Bench Press *Build in weight across the 5 sets. Metcon Jackie (Time) ForContinue reading “N.C. Athletics #010”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -Then- 2 Rounds: 1:30 Ski 10 Ring Rows 10 Push Up to Downward Dog Metcon Metcon (5 Rounds for time) Complete 5 sets for Times: (1 set every 6:00) 12 DB Bench Press (50/35) 12 Pullups 24 Pushups 100 Ft.Continue reading “Black Hole Sun”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Run 200 M. then… 2 Rounds of: 15 Good Mornings 10 Jumping Lunges 5 Inchworms Skill Work How To: Bench Press Pullups/Banded/Ring Rows Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 9 Burpees over the Bar 6 Hang Cleans 3Continue reading “N.C. Kids #010”