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 Russian KB Swings 10 Pushups 10 Scapular Pullups Weightlifting 2 Strict Press + 4 Push Press (E2MOM x 5) Complete without racking the bar: 2 Strict Press (no dip) directly into 4 Push PressContinue reading “Losing My Religion”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 Banded Lateral Side Step (Each Way) 10 Banded Monster Walk (Forward/Backward) 10 Banded Air Squats Weightlifting Back Squat (4 x 5) Back Squat for load: #1: 5 reps @ 60% #2: 5 reps @ 65% #3: 5Continue reading “NC Athletics #001”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Jog 200 Meters then… 2 Rounds: 10 Pushups 10 Burpees 10 Reverse Lunges Skill Work Metcon (No Measure) How to Series: Cleans (Hang/Power/Squat) Metcon Metcon (Time) 5 Rounds for Time of: Run 200m 5 Hang Cleans 5 Sit Ups Game Metcon (NoContinue reading “NC Kids #001”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete 2 Rounds of: 15/12 Calorie Ski 10 Ring Rows 5 Inchworms :30 Static Bar Hang Metcon Metcon (Time) With a partner, partitioning reps as desired, complete 4 Rounds for Time of: 60/50/40 Calorie Row 50 Alt. DB Snatch (50/35) 50 Toes-to-Bar 50Continue reading “Boombastic”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Easy Row then… 2 Rounds: 10 Lunge W/Reach 10 Single-Arm DB Strict Press (per arm) 10 Banded Lateral Monster Walks 10 Banded Air Squats Weightlifting Back Squat (3 x 3 @ 80-85%) Take 3 sets to work to a Heavy 3-Rep forContinue reading “Hats Off to the Bull”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -Then- 2 Rounds: 5 Inchworms 10 Banded Pull-Aparts 10 Step-Back Lunges 10 Banded Good Mornings Weightlifting Deadlift (10 x 2) Every Minute for 10 Minutes, complete 2 Deadlifts with NO BOUNCE… *You can increase weight every set, but you doContinue reading “The Clincher”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete 2 Rounds of: 1:00 Machine 40 Single Unders 10 PVC Muscle Clean 10 Prisoner Kang Squats 10 PVCHigh Hang Squat Clean -Then- Take 5 Minutes to warm wp to Squat Clean weight you will use in the MetCon. Metcon Metcon (5 RoundsContinue reading “Born to Run”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 10:00 Minute Clock, move through the following as many times as possible: 200m Jog 10 Banded Lateral Side Step 10 Banded Air Squats 5 Push Ups to Downward Dog 10 Upright Rows (5/arm) Metcon Murph (Time) For Time: 1-Mile Run 100Continue reading “Memorial Day “Murphy””

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10:00 Clock: 30 Plate Hops 50′ Banded Monster Walk (Forward/Backward) 10 Banded Air Squats 20 Single Arm DB Rows (10 Each Arm) Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating movements, complete a 20 Minute AMRAP of: 12 Back SquatsContinue reading “Footsteps”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -Then- 3 Rounds: 1:00 Ski 10 PVC Pass Throughs 10 Banded Lateral Side Step (Each Direction) 10 Banded Air Squats 10 Kip Swings OR 5 Strict Pullups Metcon Metcon (Time) Complete the following for TOTAL TIME: 21-15-9 Calorie Ski HangContinue reading “Money In the Bank”