Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Easy Cardio then… 3 Sets: 10 Cossack Squats/Side 5 Double DBStraddle Seated Z Press 10 Single Arm Banded Lat Pull Downs (10 each side) Weightlifting 2 Power Cleans + 1 Jerk ((2+1) x 5: Building) 1 set = 1 Power Clean + 1 Power CleanContinue reading “CrossFit – Fri, May 12”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2:00 Cardio (Your Choice) then… 3 Rounds: 10 Walking Lunges 5 Ring Rows 10 DB Strict Press (5/side) Weightlifting Back Squat (8,8,6,6,4,4) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 10 DB Hang Squat Cleans 10 DB Bench Press *Every Minute on the MinuteContinue reading “N.C. Kids – Thu, May 11”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 2:00 Row (moderate) 1:00 Pigeon Stretch/Side 10 Single Arm Dumbbell High Pull (moderate) (each side) 10 Single Arm Dumbbell Front Squat (moderate) (each side) 10 Pushup to Downward Dog -Then- Warm Up to Bench Press Starting Weight Weightlifting Bench Press (5,3,1,1,1,1,1) 5 Bench Press @Continue reading “CrossFit – Wed, May 10”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Bike 1:00 Thoracic Can-Opener then… 2 Sets: 10 PVC Passthroughs 10 Cossack Squats/Side then…Optional Snatch Warmup: 1) Burgener Warm up Snatch – 3-5 reps at each position 2) Skill Transfer Exercises Snatch – 3-5 reps of each movement 3) 3x High Hang Snatch + 3xContinue reading “CrossFit – Tue, May 9”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) Complete the following: 200 M Run 10 Jumping Squats 10 Pushups 200 M Run 10 Jumping Lunges 10 Scorpions Weightlifting Push Press (10,8,6,4,2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 12 Thrusters 12 Pushups *50 ft. Sled Push between Rounds

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2Sets: 1:00 Jog (increase pace each set) 10 Band Pull Aparts 5 quick sets: 10 Plank Shoulder Taps (each side) + 1 Hand Release Push Up 10 Banded Good Morning Weightlifting Deadlift (5,3,1,1,1,1,1 (building)) 5 Deadlifts @ 6/10 RPE 3 Deadlifts @ 7/10 RPE 1 DeadliftsContinue reading “CrossFit – Mon, May 8”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Row 5 Inchworm 5 V Push Ups 5 strict pull ups 10 empty bar power snatches -Then- Build to Power Snatch weight. Metcon Metcon (AMRAP – Reps) With A Partner, Complete the Following: AMRAP 15: 30/27/24 Calorie Run 20 Power Snatches (115/80) 10Continue reading “CrossFit – Sat, May 6”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 250m Row OR Ski (moderate) 10 Hanging Scap Retractions 5 Kip to Swing 5 Inchworm w/Push Up 5 Front Squat 5 Push Press 5 Thrusters *All done with empty barbell. Optional Clean Warmup: Burgener Warm Up Clean Front Squat Skill Transfer Exercises 3x HighContinue reading “CrossFit – Fri, May 5”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Sets: 1:00 Shuttle Run Jogs 10 Single Arm High Pull R/L (Light-Moderate) 5 Power Cleans 10 Jumping Lunges Metcon Metcon (4 Rounds for reps) Complete “3-3-3-4” Intervals: 200 Meter Row 10 Power Cleans 5 Push Press Max Air Squats in Remaining Time *3 MinutesContinue reading “N.C. Kids – Thu, May 4”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 200 Meter Jog 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) then… Warmup to Bench Press starting weight Weightlifting Bench Press (6,6,6,4,2) 6 Bench Press @ 6/10 RPE 6 Bench Press @ 7/10 RPE 6 Bench Press @ 8/10Continue reading “CrossFit – Wed, May 3”