Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Row (moderate) 5 Inchworm w/Push Up 10 Single Arm Dumbbell High Pull (each side) (light/moderate) 10 Front Squat (empty bar) -Then- Warm Up to Power Clean and Front Squat weight. Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 12: 1-3-5-7-9…. Power CleansContinue reading “CrossFit – Wed, Mar 22”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Bike 1 Round/1:00 Run 1 Round 10Shrugs in Handstand Hold 5 Single Arm Dumbbell Press (each side) (moderate) 5 Pushups Metcon Metcon (Time) Complete For Time: 40/32 Calorie Assault Bike 20 Handstand Push Ups 400m Run 30/24 Calorie Assault Bike 15 Handstand PushContinue reading “CrossFit – Tue, Mar 21”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Sets: 1:00 Cardio 10 Air Squats 10 Ring Rows 10 PVC Passthroughs Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 15: 12 DB Bench Press 9/7Calorie Run 6 Devil Press Weightlifting Clean and Jerk (7 x 2) *Build over the course of 7Continue reading “N.C. Kids – Tue, Mar 21”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Cardio (moderate) 12 Hanging Scap Retraction 6 Kip to Swing 3 Strict Pull Up 6 Overhead Squat with Empty Bar 6 Power Snatch with Empty Bar -Then- Warm Up to Overhead Squat and Power Snatch weight. Metcon Metcon (2 Rounds for time) Complete:Continue reading “CrossFit – Mon, Mar 20”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Jog then… 2 Sets: 10 Lunge W/Twist (each side) 10 Pushups 10 DB High Pull (each side) Metcon Metcon (Time) With a Partner, Complete For Time: 50’ Sled Push (+135/+90) 50/40 Calorie Assault Bike 50 Synchro DB Snatch (50/35) 200’ Sled Push (+135/+90) 50 SynchroContinue reading “CrossFit – Sat, Mar 18”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Cardio (your choice) 15 Good Mornings 10 Cossack Squats (per side) 5 Inchworms Metcon The Average Jay (Time) 3 Rounds For Time: 250 M. Row 17 Push-ups 17 Deadlifts (135/95) 17 AbMat Sit-ups 17 Box Jumps (24/20) Weightlifting Front Squat (5 x 2Continue reading “CrossFit – Fri, Mar 17”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 1:00 Pigeon Strecth/side 1:00 Bike 20 PVC Passthroughs 20 Plate Hops 10 Pushups 10 Box Jump w/Step Down Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, Complete AMRAP 25: 50 Double-Unders (each, at the same time) 40 Alt. Pistols 30/27/24 Calorie Row 20Continue reading “CrossFit – Wed, Mar 15”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2-3 Sets: 0:30 Jog 10 Alt. Leg V-Up 10 Hanging Scap Retractions, 5 Kipping Swings Metcon Metcon (Time) For time, partition any way: 1200 Meter Run 75 Toes-to-BarRx+: For time, partition any way: 1600 Meter Run (1 Mile) 100 Toes-to-Bar Weightlifting Power Clean (7 x 1Continue reading “CrossFit – Tue, Mar 14”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2Sets: 1:00 Row (moderate) 5 Inchworm w/Push Up 10 Single Arm Dumbbell Thruster (light) (each side) Metcon Metcon (AMRAP – Reps) Complete 16 Minute EMOM (4 Sets): Minute 1: 8 Hang Kettlebell Snatches (total) (alternating) (53/35) Minute 2: 2 Turkish Get Ups (53/35) (1 each side)Continue reading “CrossFit – Mon, Mar 13”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Jog 10 Hanging Scap Retractions 10 KB Push Press (5/side) 5 Strict Pullups 10 Lunge w/Twist Metcon Metcon (3 Rounds for reps) With a partner, partitioning reps as desired, complete 2 sets of the following: AMRAP 5: 500 Meter Bike Erg 5 RopeContinue reading “CrossFit – Sat, Mar 11”