Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Ski 1:00 Bike -then- 2Sets: 12Calorie Row (moderate) 10 Hanging Scap Retractions 8 Kip to Swing 6 Hanging Knee Raises 10 Air Squats 5 Inchworms 5 Single Leg Dumbbell RDLs (each side) (Light/Moderate) 5 Single Arm Dumbbell High Pull (each side) (Light/Moderate) -Then-Continue reading “CrossFit – Fri, Feb 17”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Rounds: 10Calorie Row (moderate) 10 Alt. Leg V-Ups 10 Air Squats 10 Single Arm Dumbbelll High Pull (each side) 5 Ring Rows Metcon Metcon (AMRAP – Rounds and Reps) 14-Minute AMRAP: 50 Calorie Row 40 Toes-To-Bars 30 Wall-Ball Shots, 20# / 14# 20 Cleans,Continue reading “N.C. Kids – Thu, Feb 16”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Bike or Ski (easy to moderate) 16 Step Back Lunge 12Alt. Leg V-Up 8 Kip to Swing Metcon Metcon (3 Rounds for calories) With A Partner, Partitioning Reps As Desired, Complete 3 Sets Of: AMRAP 4: 100 Ft. DB OH Walking Lunge (50/35)Continue reading “CrossFit – Wed, Feb 15”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2-3 Sets: 1:00 Jog 10 Inchworm w/Push-Up 5 Box Jump w/Step Down Metcon Metcon (Time) With a Partner, Alternating Full Rounds, Complete 10 Rounds For Time: 8 x 25 ft.Shuttle Runs 8 Burpee Box Jump Overs (24/20) Weightlifting Clean + Thruster (5,4,3,2) You must come toContinue reading “CrossFit – Tue, Feb 14”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Row OR Cardio 15 Russian KB Swing (Moderate-Heavy) 15 Banded Air Squat 10 Single Arm Press R/L (Light-Moderate) -Then- Warm Up to Kettlebell weights. Metcon Metcon (Time) Complete 4 Sets for Times: 8 Kettlebell Swings (53/35) 8 Kettlebell Goblet Squats (53/35) 8 Single-armContinue reading “CrossFit – Mon, Feb 13”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Run then… 3 Rounds: 10 Good Mornings 10 Strict Press Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, Complete AMRAP 30: 100 Yd. DB Farmer’s Carry (2×50/2×35) 80 Double-Unders 60/48 Calorie Row 40 DB Deadlifts (2×50/2×35) *20 HSPU or C2B Pullups*Odd Rounds: HSPUContinue reading “CrossFit – Sat, Feb 11”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets 1:00 Bike 20 Alt. Leg V-Up then… Burgener Warm Up Clean Front Squat Skill Transfer Exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean 3-5 reps at each movement for Burgener Warm Up and Skill Transfer * -Then- Warm Up toContinue reading “CrossFit – Fri, Feb 10”

Crossfit North Cloud – N.C. Kids Warm-up Warmup (No Measure) 3 Rounds: 5 Burpees 10 Walking Lunges 15 Scorpions 10 Ring Rows 5 Inchworms Metcon Metcon (Time) Buy-In: 30 Calorie Run -into- 5 Rounds: 10 Deadlifts 10 Ring Rows -into- Cash Out: 30 Calorie Ski

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 2:00 Ski 10 Inchworm w/Push Up 10 Alt. Leg V-Up 10 Hanging Scap Retractions 10 Kip to Swing 10 Single Arm Dumbbell High Pull (each side) (moderate) 10 Single Arm Dumbbell Press (each side) (moderate) Weightlifting Squat Snatch (10,8,6,4,2) Complete the following sets: 10 SquatContinue reading “CrossFit – Wed, Feb 8”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1:00 Bike 1:00 Jog 1:00 Banded Hip Distraction then… 2 Rounds: 10 Prisoner Kang Squats 10 Scorpions *Barbell Prep (after Metcon) Burgener Warmup 3x High Hang Clean + 3 Hang Clean + 3 Clean + 3 Push Press Metcon Metcon (2 Rounds for time) Complete theContinue reading “CrossFit – Tue, Feb 7”