Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -Then- 2 Rounds: 1:00 Bike 10 Banded Monster Walks (Forward/Back) 10 PVC Pass Throughs 10 PVC OHS 10 Upright Rows Metcon Metcon (AMRAP – Rounds and Reps) With a partner, partitioning reps as desired, complete 30 Minute AMRAP of: 60Continue reading “David Ashley Parker From Powder Springs”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Banded Ankle Distraction/Side 1:00 Banded Hip Distraction/Side Then… 2 Rounds: 1:00 Bike 10 Jumping Squats 20 Alternating Leg V-Ups 10 Ring Rows Weightlifting 3 Front Squats + 4 Back Squats (3 x 1 Complex) 3 Front Squat-Rack it right into-4 Back Squats*EveryContinue reading “Island In the Sun”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) “Relay Warmup” -Run 5 Burpees -Walking Lunges 10 Lateral Jumps -Bear Crawl 5 Jumping Squats Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 7 Jumping Squats 7 Push Ups Bear Crawl Over and Back Rest 3:00 AMRAP 7: 7 Front SquatsContinue reading “N.C. Kids #009”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -Then- 2 Rounds: 1:00 Bike 10 Banded Lateral Side Step (Each Way) 10 PVC Pass Throughs 10 PVC Overhead Squats Weightlifting 3 Front Squats + 4 Back Squats (5 Sets (E2 x 5)) 3 Front Squat-Rack it right into-4Continue reading “N.C. Athletics #009”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) CrossOver Symmetry Activation then… 2 Rounds: 50 Single Unders 20 Red Band Pullaparts 15 Prisoner Kang Squats 10 Snatch Grip Behind the Neck Push Press 5 Strict Pull Ups Weightlifting Snatch (5 x 3 @ 70-85%) *There should be no misses here. AllContinue reading “Let Her Cry”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 12 Minute Clock: 1 Minute Assault Bike 1 Min Ski 10 Dumbbell Split Stance RDLs (Each Side) *Start slow on machines and increase pace each round Accessory Work Weightlifting Deadlift Deadlift for load: #1: 5 reps @ 70% #2: 5 reps @Continue reading “N.C. Athletics #008”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up 1,000 M Team Rowling (Time) Stop Every 100 for burpees Warm-up (No Measure) Warmup: 10 Inchworms 20 Walking Lunges 30 Jumping Jacks 20 Situps 10 Jumping Squats Skill Work How to Series: Clean & Jerks Metcon Metcon (AMRAP – Reps) “Tabata” 1 – Burpees overContinue reading “N.C. Kids #008”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 3 Rounds: 200 M. Run 5 Inchworms 10 Glute Bridges 10 Deadlifts *Increase deadlift weight each round to build to your first MetCon weight. Metcon Metcon (Time) Complete the following for time: 21-15-9 Deadlift (225/155) Burpees Over Bar -RestContinue reading “Bottom of A Bottle”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Machine 10 Banded Lateral Side Step (Each Way) 10 Banded Monster Walk (Forward/Backward) 20 Banded Air Squats 20 Deadbugs -Then- Modified Burgener Warm Up for Squat Clean: (Empty Bar) 5 x Clean Grip DL 5 x High Elbows 5 xContinue reading “Kickstart My Heart”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 4 Station Warm-Up: 2 Minutes of each: 1- Agility Ladder 2- Rowing 3- Lateral and Forward Jumps 4- Pushups Skill Work How to Series: The Sumo-Deadlift and Sumo-Deadlift High Pull Metcon Metcon (AMRAP – Reps) “Fight Gone Bad-Ish” 3 Rounds For TotalContinue reading “N.C. Kids #007”