Category Archives: WOD

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 1:00 Row 1:00 Jog then… 2 Rounds: 5 Pushup to Downward Dog 10 Air Squats 15 Plate Hops Metcon Metcon (3 Rounds for reps) On a running clock, complete: 0:00-7:00 AMRAP 10/7 Calorie Row 10 DB Push Press 7:00-10:00 Rest 10:00-17:00 AMRAP: 10 Shuttle RunsContinue reading “N.C. Kids – Tue, Feb 7”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Row or Bike (moderate) 7 Hand Release Push Up 7 Single Arm KB Thruster (Light) (each side) 7 Single Leg Box Step Up (each side) Metcon Metcon (Time) Complete For Time: 60 Air Squats 20 Push Ups 40 Wall Balls (20/14) (10/9′) 20Continue reading “CrossFit – Mon, Feb 6”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Jog 10 Inchworm 15-20 second Wall Facing Handstand Hold 10 PVC Pass Through 10 PVC Overhead Squat -Then- Warm Up to Overhead Squat weight and do 1 Wall Walk between each set. Metcon Metcon (Time) With A Partner, Complete For Time: 300m RunContinue reading “CrossFit – Sat, Feb 4”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 12/10 Calorie Row (moderate) 10 Hanging Scap Retractions 8 KippingSwing 6 Hanging Knee Raises 10 Air Squats 10 Single Arm Dumbbelll High Pull (each side) (Light/Moderate) -Then- Build to Power Clean Weight Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 CalorieContinue reading “CrossFit – Fri, Feb 3”

Crossfit North Cloud – N.C. Kids Warmup Metcon (No Measure) 4x :30/:30 Row then… 2 Sets: 10 Jumping Lunges 10 Ring Rows Weightlifting Back Squat (8 x 4) Metcon Metcon (5 Rounds for reps) EMOM 15: 1- 15 Kettlebell Swings 2- 15 Shuttle Runs 3- 15 Pushups

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2Rounds: 20/15 Calorie Ski 15 Banded Good Morning 10 Single Arm DB Thrusters -Then- Build to workout weight. Metcon Metcon (Time) With a Partner, Complete: 100 Burpee Box Jump Overs (24”/20”) *Every 2 minutes, including 0:00, perform 10Squat Cleans (115/80).Rx+: Squat Cleans (135/95) Weightlifting Snatch GripContinue reading “CrossFit – Wed, Feb 1”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Easy Run 10 Hanging Scap Retraction, 5 Kip to Swing 5-10 Push Ups Metcon Metcon (5 Rounds for time) 5 Sets for Times: (1 set every 3 Minutes and 30 Seconds) 14/11 Calorie Assault Bike 10 Pullups/5 Bar Muscle-Ups 14/11 Calorie Assault BikeRx+:Continue reading “CrossFit – Tue, Jan 31”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3:00 Run then… 3 Sets: 10 Walking Lunges 5 Air Squats 10 Pushups Weightlifting Bench Press (6,4,2,6,4,2 ) Complete the listed wave sets of Bench Press, building to a heavy set of 2 for today. Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 15:Continue reading “N.C. Kids – Tue, Jan 31”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Cardio (easy to moderate) 25 Single Unders 10 Inchworm w/Pushup 10-15 Kettlebell Swings Metcon Metcon (Time) Complete 3 Sets Of: 6-4-2 Devil’s Press (2×50/35) *Perform 40 Double Unders after each round of Devil’s Press -Rest 2 minutes between sets-Rx+: Complete 3 Sets Of:Continue reading “CrossFit – Mon, Jan 30”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Jog 20 Alt. Leg V-Up 10 Kang Squats 5 Pushup to Downward Dog Metcon Metcon (3 Rounds for reps) With a Partner, partitioning reps as desired, complete the Following: AMRAP 8: 24/20/16 Calorie C2 Bike 12 Handstand Pushups -Rest 2:00- AMRAP 8: 16Continue reading “CrossFit – Sat, Jan 28”