Category Archives: WOD

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: 1:00 Shuttle Runs 1:00 Burpees 1:00 Jumping Jacks Skill Work Metcon (No Measure) How to Series: 1. Kipping Swing 2. Hanging Leg Raise 3. Knee-to-Elbow 4. Toes-to-Bar Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Min: 5 ToesContinue reading “N.C. Kids #004”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds: 1:00 Machine 10 Burpees 10 Banded Lateral Side Step (Each Way) – Part 2 – (together) Modified Burgener Warm Up * Use Empty Barbell 2 Sets: Clean 5 x Clean Grip DL 5 x High Elbows 5 x Muscle CleanContinue reading “N.C. Athletics #004”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 3 Rounds of: 10 Calorie Bike 10 Lunge W/Reach 10 Pushups Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete 30 Minute AMRAP: 500 Meter Ski 100 Single Arm DB Hang Clean & Jerk (50/35) 500 MeterContinue reading “‘Til I Collapse”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Banded Ankle Distraction x :60/side Banded Hip Distraction x :60/side Then… 2 Rounds of: 1:00 Bike 15 Barbell Strict Press 15 Prisoner Kang Squats 15 AbMAt Situps Then… *Warm Up to Thruster Weight Metcon Metcon (Time) 4 Sets: 400 MeterContinue reading “Anna Molly”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Jog 200 Meters then… 20 Walking Lunge Steps 15 Burpees 10 Situps 5 Inchworms then… “Bring Sally Up” – with Squats Skill Work How To Series: Pushups – Do them correctly to get the most out of them! Metcon Metcon (AMRAP –Continue reading “N.C. Kids #003”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -Then- 2 Rounds of: 10/8 Calorie Ski 10/10 Single Arm Dumbbell Strict Press 5 Inchworms Weightlifting Take 10 Minutes to work through the 4 sets of Bench Press. then… Take 10 Minutes to work through the 4 sets ofContinue reading “N.C. Athletics #003”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -Then- 2 Rounds: 200 M. Run 15 Banded Lateral Side Step (Each Way) 15 Barbell Deadlifts 15 Barbell Hang Muscle Snatch Weightlifting Power Snatch (6 x 1.1.1) Every 2:00 for 12 minutes (6 sets) complete 3 single snatches. *Build acrossContinue reading “Born in the U.S.A.”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Easy Row -Then- 3 Rounds: 10 Dumbbell Push Press 10 Air Squats Skill Work Metcon (No Measure) How to Series: Thrusters Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete 12 min AMRAP, alternating movements of: 1 Trip ThroughContinue reading “N.C. Kids #002”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 4:00 Row Easy -Then- 3 Rounds: :30 Moderate to Hard Effort 5 Lateral Burpees Over Rower -Rest :30 b/t Rounds- -Then- PVC Clean & Jerk Skill Session Weightlifting 2 Power Cleans + 1 Jerk (6 x 2 Every 2:00) 1 set =Continue reading “N.C. Athletics #002”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Clock: 15/12 Cal Ski 10/10 Single Arm Dumbbell RDLs 20 Alternating Leg V-Ups 10 Kip Swings Metcon Metcon (3 Rounds for time) 3 Sets (1 Set every 10 Minutes) 30/24 Calorie Skierg 15 Power Clean (155/105) 30 GHD/AbMAt Sit Up 15Continue reading “Gimme Three Steps”