Category Archives: WOD

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 15/12 Cal Ski 10 Inchworms 10 Upright Rows/Arm Accessory Work Bring Sally Up – Planks Weightlifting Power Clean (5 x 5) Technique work: – This will be recover and just taking it easy. – Work on fine tuning goingContinue reading “N.C. Athletics #007”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Jog then… 2 Rounds of: 10 Russian Baby Makers 10 DB Sotts Press/Arm 10 Cossack Squats/Leg 10 Upright Rows/Arm Metcon Metcon (AMRAP – Rounds and Reps) In teams of two complete AMRAP 24 of: 5 Man-Makers (50/35) 8 Toes-to-Bar 13 BoxContinue reading “Shout At the Devil”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds Of: 1:00 Easy Ski 20 Banded Good Morning 10 Split Stance Kettlebell RDL R/L 0:30 Side Plank R/L Weightlifting Deadlift (Today’s 1-RM) Climb to today’s 1-RM. *Remember that this is the beginning of a strength cycle, so we are simply settingContinue reading “The Next Episode”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Jog then… 2 Rounds of: 10 Pushups 10 Air Squats 10 Single Leg Lateral Jumps (Left) 10 Single Leg Lateral Jumps (Right) Skill Work Metcon (No Measure) How to Series: Rope Climbs & Seated to Standing Rope Pulls Metcon MetconContinue reading “N.C. Kids #006”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 1000 Meter Team “Row”ling Weightlifting After each set of Back Squats, complete 5 Strict Pullups. Metcon Metcon (Time) 4 Rounds of: 1:00 Goblet Hold Wallsit 400 M. Run 20 DB Push Press 10 Pullups *1:00 Rest after each set

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) “Tabata” 4 sets for each movement: :20 Work/:10 Rest Burpees Situps Box Step Ups Pushups Skill Work How to Series: Deadlift -Safe -Flexed Back -Lift with your legs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Min: 5 Deadlifts 5 HandContinue reading “N.C. Kids #005”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -Then- 2 Rounds: 1:30 Machine 15 Banded Lateral Side Step (Each Way) 15 Banded Air Squat 15 Upright Rows/Arm :30 Bar Hang Weightlifting Bench Press (4 x 5) Bench Press for load: #1: 5 reps @ 60% #2: 5Continue reading “N.C. Athletics #005”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Easy Row then… 20 Banded Lateral Side Step (Each Way) 20 Banded Monster Walk (Forward/Backward) 20 Goblet Squats 1:00 Banded Palloff Hold (Total) -Then- 1:00/side Banded Ankle Distraction 1:00 Front Rack Mobility/Tricep Smash Weightlifting Back Squat (1-RM) *Take 12 Minutes to buildContinue reading “Money Maker”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -Then- 2 Rounds: 200 M. Run 20 Alternating Leg V-Ups 10 Upright Rows 1:00 Handstand Hold Metcon Metcon (Time) Complete For Time: 50 GHD/AbMat Sit Up 5 Rope Climb 50 Handstand Push Up 50 GHD/AbMat Sit Up 5 Rope ClimbRx+:Continue reading “Knockout”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) CrossOver Symmetry Activation then… 2 or 3 Rounds of: 1:00 Machine 50 Single Unders 10 Banded Lateral Side Step (Each Way) 10 Banded Monster Walk (Forward/Backward) – Part 2 – Modified Burgener Warm Up * Use Empty Barbell 2 Sets: Snatch 5 xContinue reading “I Believe In A Thing Called Love”