Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Bike Erg OR Echo Bike (moderate) 10 KB Swings 10 Kang Squats 10 Good Mornings Weightlifting Deadlift (5 x 5 (Across)) 5 Deadlift @ 8.5/10 RPE 5 Deadlift @ 8.5/10 RPE 5 Deadlift @ 8.5/10 RPE 5 Deadlift @ 8.5/10 RPE 5 DeadliftContinue reading “CrossFit – Tue, Aug 1”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Ski OR Row (moderate) 50ft Single Arm Overhead Carry (each arm, light) 10 Kip to Swing 10 Cossack Squats 10 Scorpions Weightlifting Front Squat + Back Squat ((3+5)x2, (2+3)x3) 3 Front Squat + 5 Back Squat @ 6/10 RPE 3 Front Squat +Continue reading “CrossFit – Mon, Jul 31”

Crossfit North Cloud – N.C. Athletics Warmup Warmup (No Measure) 3:00 Cardio then… 2 Sets: 20 Walking Lunges 15 Plate Hops 10 Scorpions Metcon Metcon (Time) Complete For Time: 21-15-9 Concept 2 Bike Calorie Deadlift DB Bench

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Bike then… 3 Rounds: 10 Walking Lunge w/Twist 10 Pushup to Downward Dog Weightlifting Bench Press (5 x 3 (Building)) 3 Bench Press @ 6.5/10 RPE 3 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 8.5/10 RPE 3Continue reading “CrossFit – Sat, Jul 29”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3 Minute Row (Or Ski) (start easy and build intensity each round) then… 2 Rounds: 10 Alt. Leg V-Ups 10 Barbell RDL 10 Muscle Snatch 10 Strict Press then…(after the back squats) Build to Snatch/C&J Weight *These should be heavy (snatch) and moderate (c&j) for theContinue reading “CrossFit – Fri, Jul 28”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:30 Machine 15 Banded Lateral Side Step (Each Way) 15 Banded Air Squat 15 Upright Rows/Arm :30 Bar Hang Weightlifting Back Squat (5 x 5 (building)) Metcon Metcon (Time) Complete 4 Rounds For Time of: 1:00 Goblet Hold Wallsit 200Continue reading “NC Athletics – 07282022”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Cardio (moderate) 10 Alt. Leg V-Up (Each Side) 10 Muscle Cleans 10 Suitcase Dumbbell Deadlift (each side, moderate) 10 Kip to Swings :30 Straight Arm Plank Metcon Metcon (Time) Complete For Time: 75 AbMat or GHD Sit Ups 60 Wall Balls (20/14) (10ft)Continue reading “CrossFit – Wed, Jul 26”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 200 Meter Jog :60 Single Arm Plank (:30 each side) then… 2-3 Sets: 5 Single Arm Dumbbell High Pull (each arm, moderate) 5 Single Arm Dumbbell Push Press (each arm, moderate) 10 Ring Rows w/feet up on box Weightlifting Shoulder Press (10,8,6,4,2) 10 Barbell Strict PressContinue reading “CrossFit – Tue, Jul 25”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Bike (moderate) 10 Front Squat (45/35) 10 Strict Press (45/35) 3 Sit to Stand Rope Climb -Then- Build to Thruster weight. Metcon Metcon (Time) Complete 4 Sets for Time: 9 Thrusters (115/80) 2 Rope Climbs 18/15 Calorie Assault Bike -Rest 3 minutes betweenContinue reading “CrossFit – Mon, Jul 24”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Run 1:00 Bike 1:00 Ski then… 2 Rounds: 10 PVC Passthroughs 10 Pushups 10 Squat Jumps Metcon Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minuteContinue reading “NC Athletics – 07252022”