Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 1:00 Ski (moderate) 10 PVC Pass Through 10 PVC Overhead Squat 30 Single Unders :30 Wall Facing Handstand Hold Then… Barbell Prep for Back Squat: 2 Sets: 5 Cossack Squats (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) WeightliftingContinue reading “CrossFit – Mon, Apr 3”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Jog/Bike then… 2-3 Sets: 5 Pushups 10 Cossack Squats 10 Muscle Cleans Metcon Metcon (AMRAP – Rounds and Reps) In a Team of 3, Complete AMRAP 25: 20 Box Jump-Overs (24/20) 15 AbMat/GHD Situps 10 Clean & Jerks (155/105) 5 Rope Climbs *Teammates rotate throughContinue reading “CrossFit – Sat, Apr 1”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Row/Bike/Ski (easy to moderate) 5 Inchworm w/Push Up 10 Double Front Rack Kettlebell Front Squat (light) :20-:30 Wall Facing Handstand Hold Metcon Metcon (Time) With a Partner, Complete For Time: 20 Wall Walks 40 Double Front Rack Kettlebell Squats (2×53/35) 60/48 Calorie RowContinue reading “CrossFit – Fri, Mar 31”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 12 Calorie Ski (or Row) (moderate) 12Calorie Bike 12Hanging Scap Retractions 12Lateral Box Step Up (each side) 12 KB Swings then… Build to Deadlift Weight. Weightlifting Deadlift (4 x 10 (building)) 4 sets: 10 reps @ – RPE 5-7 *Rest 2:00-2:30 b/t sets **Weight isContinue reading “CrossFit – Thu, Mar 30”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Jog 1:00 Calf Stretch then… 20 Plate Hops 20 Red Band Pull-aparts Metcon Metcon (3 Rounds for time) Complete 3 Sets: 12-9-6 (9-7-5) Calorie Ski Erg Calorie Assault Bike *30 Double-Unders after each round -Rest 3 minutes between sets- Weightlifting Power Clean (5 x 1Continue reading “CrossFit – Tue, Mar 28”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) Complete 2 Sets: 1:00 Ski 10 Front Squats (empty bar) 10 Push Press (empty bar) Metcon Metcon (Time) Complete 10 Rounds For Time: 6 Calorie Ski 3 Clusters (Heavy-Ish) Accessory Work DB Bench Press (5 x 7) Complete 5 Sets of 7 Reps *In betweenContinue reading “N.C. Kids – Tue, Mar 28”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Cardio (moderate) (your choice) 5 Pushup to Downward Dog 15 Banded Good Morning 5 Paused Air Squat Metcon Metcon (3 Rounds for reps) Complete 12 Minute EMOM (3 Sets): Minute 1: 8 Dumbbell Hang Cleans (2×50/35) Minute 2: 200/150 MeterRow Minute 3: 4Continue reading “CrossFit – Mon, Mar 27”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Cardio then… 2 Sets: 20 Plate Hops 15 Cossack Squats/Side 10 Alt. V-Ups/Side Metcon Metcon (AMRAP – Reps) With a Partner, Complete the Following: AMRAP 12: 60 Double Unders 24Toes-to-Bar -Rest 4:00- AMRAP 12: 36/30 Calorie Ski 12 DB Thrusters (2×50/2×35)

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Jog (moderate) 5 Box Jump w/Step Down 15 Banded Good Morning 5 Hand Release Push Up -Then- Warm Up to Deadlift weight. Metcon Metcon (Time) With A Partner, Alternating FULL ROUNDS, Complete 10 Rounds (Each) For Time Of: 10 Box Jumps 24”/20” 10Continue reading “CrossFit – Fri, Mar 24”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 500 Meter Row then… 2 Rounds: 10 Good Morning 5 Inchworms 10 Plate Hops Weightlifting Shoulder Press (4 x 10 (light)) Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, alternate FULL ROUNDS for 20 Minutes: 10 Box Jumps 10 Push Ups 10 DeadliftsContinue reading “N.C. Kids – Thu, Mar 23”