Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Metcon Metcon (Time) In A Three Person Team, Complete: 8000/7000m Bike 4000/3500m Row 4000/3500m Ski Rx+: 10,000/8000m Bike 5000/4000m Row 5000/4000m SkiBike/Ski/Row: Aim for a moderate/fast pace and we recommend rotating every 45-60 seconds or so. You can try out whatever strategy you think will letContinue reading “CrossFit – Wed, Apr 12”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Sets: 5 Inchworms 10 Burpees 15 Lunges 10 Kang Squats 5 Pushups Metcon Metcon (5 Rounds for reps) EMOM 15: 1- 100 Meter Run 2- 10 AbMat Situps 3- 5 Devil Press Weightlifting Paused Back Squats (5 x 5 (Across)) *3 Second Pause inContinue reading “N.C. Kids – Tue, Apr 11”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 200m Ski Or Row (moderate) 25 Single Unders or Double Unders 10 Step Back Lunge 10 Alt. Leg V-Up Weightlifting High-Hang Snatch (3,2,1,3,2,1,1,1) 3 Pause High Hang Power Snatch @ 60% 1 RM Snatch 2 Pause High Hang Power Snatch @ 65% 1 RMContinue reading “CrossFit – Tue, Apr 11”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Cardio then… 2 Sets: 10 Cossack Squats 10 Banded Monster Walks 10 Good Morning Weightlifting Paused Front Squat (5 x 5) 5 Tempo Front Squat (3 seconds down, 3 second pause) @ 5.5/10 RPE 5 Tempo Front Squat (3 seconds down, 3 second pause) @Continue reading “CrossFit – Mon, Apr 10”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Cardio 10 Walking Lunges (each leg) 10 Push-up to Downward Dog 10 AbMat/GHD Situps Metcon PassionWOD (Time) Complete for time: 100 Double-Unders 800 M. Barbell Carry (95/65) 100 Burpees*Complete individually or with a partner!

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:30 Cardio (easy to moderate) (your choice) 10 Strict Shoulder Press 5 Pushups 10 Hanging Scap Retractions 5 Front Squats Metcon Metcon (Time) With a Partner, Complete the Following: AMRAP 2 Minutes: 10 Synchro Front Squats (135/95) 10 Shoulder-to-Overhead(135/95) (accumulated) Max Reps of BurpeeContinue reading “CrossFit – Fri, Apr 7”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3:00 Jog then… 3 Rounds: 10 Jumping Squats 10 Banded Good Mornings 10 KB Swings Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating full rounds, complete AMRAP 12: 6 Calorie Ski 12 Alt. DB Snatch 6 Pullups (Banded or Ring Rows ifContinue reading “N.C. Kids – Thu, Apr 6”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Cardio (you choose) 1:00 Banded Hip Distraction 10 Banded Pullaparts 10 Lunge W/Twist Metcon Metcon (No Measure) In Teams of 3, Complete AMRAP 20 Minutes: P1: 10/8 Calorie Bike** P2: 10/8 Calorie Row** P3: 10/8 Calorie Ski** 10 x 25 ft.Synchro Shuttle Runs **All partnersContinue reading “CrossFit – Wed, Apr 5”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 300m Row (easy to moderate) 10 Single Arm Dumbbell High Pull (each side) (moderate) 5 No Jump Burpee 10 Hanging Scap Retractions, 5 Kip to Swings 20 Alt Leg V-Up Weightlifting Deadlift (4 x 15 @ RPE 7/10) *These should be lighter than lastContinue reading “CrossFit – Tue, Apr 4”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2:00 Row or Bike then… 3 Sets: 10 Cossack Squats (5/side) 10 Light DB Snatches 10 Scorpions (5/side) Metcon Metcon (4 Rounds for reps) Complete the 4 Sets: AMRAP 3: 200 Meter Run 10 Power Snatches Max Reps of Burpees over the Bar in remainingContinue reading “N.C. Kids – Tue, Apr 4”