Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Jog 25 Single Under or Double Under 10 Single Arm High Pull R/L (Moderate) 20 Alt. Leg V-Up -Then- Warm Up to Power Clean Weight. Metcon Metcon (4 Rounds for reps) Every Minute on the Minute for 16 Minutes (4 Sets): Minute 1Continue reading “CrossFit – Fri, Mar 10”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Sets: 1:00 Jog 10 Single Arm High Pull R/L (Moderate) 20 Alt. Leg V-Up -Then- Warm Up to Power Clean weight. Metcon Metcon (4 Rounds for reps) 4 Sets (16 Minutes) Every Minute on the Minute (EMOM): Minute 1 – 20 Walking Lunges MinuteContinue reading “N.C. Kids – Thu, Mar 9”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Cardio (Moderate) 10 PVC Pass Through 10 PVC Overhead Squat 10 PVC Squat Snatch 10 KippingSwings 5 Strict Pull Up Weightlifting Hang Snatch (5,4,3,2,1 (Build in weight each set)) 5 Hang Snatch @ 5/10 RPE 4 Hang Snatch @ 6/10 RPE 3 HangContinue reading “CrossFit – Wed, Mar 8”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Bike or Run 15 Banded Good Morning 10 Walking Lunges 5 Inchworm w/Push Up -Then- Warm Up to Deadlift weight. Metcon Metcon (Time) Complete 4 Sets for Time: 10 Deadlifts (185/125) 20 Push Ups -rest 1 minute b/t sets-*Make sure you are gettingContinue reading “CrossFit – Tue, Mar 7”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3 Rounds: 30 Jumping Jacks 20 Cossack Squats 10 Pushups Metcon Metcon (4 Rounds for time) Complete 4 Sets (Every 3:00): 10/7 Calorie Ski 10 AbMat Situps 10 Double DB Front Squats 10 Double DB Push Press Weightlifting Deadlift

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Jog (Easy-Moderate) 10 Hanging Scap Retraction 10 Banded Air Squat Metcon Metcon (Time) Buy-In: 50/40 Calorie Row -into- 5 Rounds: 5 Strict Pull Ups 15 Air Squats -into- Cash-Out: 50/40 Calorie Assault BikeRx+: Run 1000 M. 5 Rounds: 5 Muscle-Ups 10 Strict HSPUContinue reading “CrossFit – Mon, Mar 6”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets (build from easy to moderate) :30 Row :30 Bike :30 Run 5 Strict Pullups 5-10 Deadlifts (start light and build to workout weight) Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 2, Complete AMRAP 30 Minutes: 30/24 Calorie Row 30/24 Calorie SkiContinue reading “CrossFit – Sat, Mar 4”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2-3Sets:(building from easy to moderate) 1:00 ski (or row) 1:00 row (or bike) 5-10 Inchworm 5 Single Arm Dumbbell Presses (moderate) (each side) 20 plate hops, 20 single unders 3-6 Snatches (start light and build in weight) -then- build to the final snatch weight you canContinue reading “CrossFit – Fri, Mar 3”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3 Sets: 9 Calorie Row 9 PVC Passthroughs 9 Single Leg Plate Hops (each side) Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 12: 20 Box Jumps 15 Snatches 10 Pushups Weightlifting Overhead Squat (Light – Form Work Today)

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 300m Row 8 Dumbbell Goblet Squat (Light-Moderate) 8 Single Arm Press R/L (Light-Moderate) 4 Single Arm Thruster R/L (Light-Moderate) -Then- Warm Up to Dumbbell weight on all movements. Metcon Metcon (2 Rounds for reps) Every Minute on the Minute 2 Sets: (On the Minute.Continue reading “CrossFit – Wed, Mar 1”