Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Bike Erg or Ski 10 Box Jump w/Step Down (increase height each set) 20 Alt. Leg V-Up 10 Hanging Scap Retractions 5 Kip to Swing 5 Box Dip Metcon Metcon (5 Rounds for reps) Complete 5 Sets for Max Reps: Minute 1: MaxContinue reading “CrossFit – Tue, Feb 28”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Row (easy to moderate) 25 Single Under 10 PVC Pass Through 10 Single Arm High Pull (each side) (light to moderate) 10 Single Arm Press (each side) (light to moderate) 5 Inchworm w/Push Up -Then- Build to Clean and Jerk and Snatch weight.Continue reading “CrossFit – Mon, Feb 27”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2-3 Sets: 12 Calorie Bike 12 Good Mornings 12 Pushups 12 Cossack Squats Metcon Metcon (Time) With a Partner, Complete 6 Rounds For Time: 25 Deadlift (225/155) 250′ Sled Push (1×45/1×25) 25 Bench Press (135/85)Rx+: 25 Deadlift (255/175) 250′ Sled Push (2×45/1×45) 25 Bench Press(155/95)

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2-3 Sets: (building from easy to moderate) 1:00 jog 1:00 ski -then- 2-3 Sets: 5-10 Inchworm 5 Spider-Man lunge stretch (each side) 10 Hanging Scap Retraction 5 Kip to Swing 3 Strict Pull-Up 3 shuttle runs (work on transition, rhythm and hand/foot placements. Start moderate andContinue reading “CrossFit – Fri, Feb 24”

Crossfit North Cloud – N.C. Kids Warm-up Warmup (No Measure) 3:00 Run then… 2 Rounds: 10 Strict Press 10 Air Squats 10 Pushups Metcon CrossFit Games “23.2-Kids CF” (AMRAP – Rounds and Reps) AMRAP 15: With a partner, complete: 10 Burpees 10 Shuttle Runs 10 Pullups CrossFit Games “23.2B-Kids CF” (AMRAP – Reps) 5 MinuteContinue reading “N.C. Kids – Thu, Feb 23”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2Sets: 1:00 Bike (easy to moderate) 10 Front Squat (45/35) 10 Push Press (45/35) 10 Muscle Clean (45/35) -Then- Warm Up to Squat Clean Weight*Do NOT just put your weight on for the workout, you need to warmup to the working weight especially because you willContinue reading “CrossFit – Wed, Feb 22”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete 1:30 Ski 1:30 Bike (easy to moderate) 10 Single Arm DB High Pull (Light-Moderate) (each side) 15 Russian Kettlebell Swing (Moderate) 5 Inchworm 5 Strict Pull Up Metcon Metcon (3 Rounds for time) Complete For Time: 3 Rounds: 14 Dumbbell Snatches (50/35) 7 Burpee PullContinue reading “CrossFit – Tue, Feb 21”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) Complete: 1:30 Ski 1:30 Bike (easy to moderate) 10 Single Arm DB High Pull (Light-Moderate) (each side) 15 Russian Kettlebell Swing (Moderate) 5 Inchworm 5 Strict Pull Up Metcon Metcon (2 Rounds for reps) Complete For Time: AMRAP 7: 14 Calorie Run 14 DB SnatchesContinue reading “N.C. Kids – Tue, Feb 21”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Cardio 25 Double Unders 25 Single Unders Metcon Metcon (Time) 5 Rounds For Time: 250m Row(MUST be Sub 0:58 for Men and Sub 1:07 for Women) 25 Double Unders 25 Single UndersRx+: 5 Rounds For Time: 250m Row (MUST be Sub 0:52for MenContinue reading “CrossFit – Mon, Feb 20”

Crossfit North Cloud – CrossFit Warmup Metcon Metcon (2 Rounds for reps) In a Team of 4, Complete the Following: AMRAP 12: 18/14 Calorie Airrunner 12 Sandbag to Shoulder (150/100) 6 Rope Climbs -Rest 6:00- AMRAP 12: 18/14 Calorie SkiErg 12 Synchro DB Snatches (50/35) 6 Synchro Burpees over the DB