Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Cardio 1:00 Barbell Tricep Smash then… 2 Sets: 10 Spiderman Stretch 10 Strict Press (Empty Bar) 10 Good Mornings Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, Complete AMRAP 24: 24 Front RackWalking Lunges (115/80) 36 American KB Swings (53/35) 48/40 Calorie AssaultContinue reading “CrossFit – Sat, Apr 22”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Bike (moderate) 5 Inchworms 10 Hanging Scap Retraction 10 Kip to Swing 10 Alt. Leg V-Up 10 Box Jump w/Step Down Metcon Metcon (6 Rounds for time) With a Partner, Complete: 3 Sets Of: -at minute 0:00, 11:00, and 25:00- 20/16 Calorie RowContinue reading “CrossFit – Fri, Apr 21”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 4x :30/:30 Ski then… 3 Sets: 5 Inchworms 10 Reverse Lunges 10 Alt. V-Ups Metcon Metcon (AMRAP – Reps) EMOM 15: (3 Rounds) 1-10 Pullups 2-15 Goblet Squats 3-200/150 Meter Row 4-15 DB Bench Press 5-10 Double DB Cleans Weightlifting Weightlifting (No Measure) Landmine Thrusters

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2Sets: 1:00 Run (increase pace each set) 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Weightlifting Bench Press 10 Bench Press @ 6/10 RPE 10 Bench Press @ 6/10 RPE 8 Bench Press @ 7/10 RPE 8 Bench Press @ 7/10Continue reading “CrossFit – Wed, Apr 19”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3:00 Jog then… 2 Sets: 5 Pushup to Downward Dog 10 Jumping Lunges 5 Scorpions/Side Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 10: 5 Power Clean and Jerks 10 Walking Lunges *Every minute on the minute complete 5 Box Jump Overs Weightlifting DeadliftContinue reading “N.C. Kids – Tue, Apr 18”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Bike then… 2 Sets: 10 PVC Passthroughs 10 Lunge w/Twist Snatch: A) Burgener Warm up Snatch – 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” Snatch land –Continue reading “CrossFit – Tue, Apr 18”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Cardio (moderate) 10 Hanging Scap Retractions, 5 Kip to Swings 10 Alt. Leg V-Ups 5 Inchworms, 5 Hand Release Push Ups 10 Air Squat Metcon Scaled Barbara (Time) “Barbara-Scaled” 5 Sets: 10 Pull Ups 20 Push Ups 30 Sit Ups 40 Air SquatsContinue reading “CrossFit – Mon, Apr 17”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Row (moderate) 10 Front Squat (45/35) 5 Squat Clean (45/35) 10 Hanging Scap Retractions then… Box Squat Prep: 2 Sets: 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) Weightlifting Box Squat 5Continue reading “CrossFit – Sat, Apr 15”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Jog 10 Single Arm Press (each side, light) 1:00 Bike (easy to moderate) 10 Spiderman Lunge (each leg) 5 Strict Pullups Weightlifting Clean and Jerk (2 + 2 (With Pause in Clean & Jerk)) 2 Pause Hang Power Clean + 2 Pause SplitContinue reading “CrossFit – Fri, Apr 14”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3:00 Cardio (you choose) then… 3 Sets: 5 Pushups 10 Plate Hops 10 Banded Good Mornings 5 PVC Passthroughs Metcon Metcon (4 Rounds for time) Every 5:00, for 4 Sets: 10/7 Calorie Ski 10 DB Deadlifts 10 DB Push Press 10 DB Box Step-Overs -restContinue reading “N.C. Kids – Thu, Apr 13”