Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 15/12 Calorie Bike or Row 20Single Under 15 Plate Hops 10 Front Squat (Empty Bar) -Then- Build to Front Squat weights. Metcon Metcon (Time) Complete For Time: 50 Double Unders 15 Front Squats (155/105) 100 Double Unders 15 Front Squats (155/105) 50 Double UndersRx+:Continue reading “CrossFit – Fri, Jan 27”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Bike or Run 10 Alt. Leg V-Ups 10 Banded Good Mornings Metcon Metcon (AMRAP – Reps) Complete Three Rounds of the Following: (18 Minutes Total) Every :90 Seconds: 1 – 15 Toes-to-Ring 2 – 200 Meter Run (AirRunner) 3 – 25 Box Jump-OversContinue reading “CrossFit – Wed, Jan 25”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 1:30 Bike or Run 5 Inchworm with push up 10 Kang Squats 15 Plate Hops Metcon Metcon (Time) With A Partner, Complete the Following: 150/135/120 Calorie Assault Bike *Every minute on the minute (Including 0:00) perform 5synchro lateral burpees over the bar Weightlifting Power SnatchContinue reading “CrossFit – Tue, Jan 24”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2:00 Run then… 3 Sets: 5/Side DB High Pull 5/Side DB Strict Press 10 DB Thrusters (5/side) Metcon Metcon (4 Rounds for reps) Complete 4 Sets of the Following: AMRAP 3: 12 Situps 9 Power Cleans 6 Push Press 3 Front Squats -Rest 1:00- AccessoryContinue reading “N.C. Kids – Tue, Jan 24”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Cardio (easy to moderate) 5 Inchworms 7 Single Arm Press (each side) (Light/Moderate) :30 Handstand Hold 7 Single Arm High Pull (each side) (Light/Moderate) 20 Step Back Lunges -Then- Warm Up to workout weights. Metcon Metcon (Time) Complete For Time: 30 Shoulder-to-Overhead (95/65)Continue reading “CrossFit – Mon, Jan 23”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Assault Bike (easy/moderate) 0:30 Ski (OR Row) (fast) 5 Single Arm Dumbbell Push Jerk (Each side) (moderate) 12 Hanging Scap Retractions, 8 Kip to Swing, 4 Hanging Knee Raises 30 Single Unders, 15 Plate Hops Metcon Metcon (Time) With a Partner, Partitioning asContinue reading “CrossFit – Sat, Jan 21”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 15/12 Calorie Ski(moderate) 10 Sit Ups 10 Alt. Leg V Ups 5-10 Strict Pullups or Ring Rows 10 DB Thrusters Metcon Metcon (Time) COMPLETE FOR TIME: 60 AbMat OR GHD Sit Ups 9 Rope Climbs 120 Wall Balls (20/14) (10’/9’) Rx+: For Time: 90Continue reading “CrossFit – Fri, Jan 20”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1:00 Couch Stretch/Side 1:00 Hip Distraction then… 2 Sets: 10 Kang Squats 10 Scorpions Metcon Metcon (Distance) Complete the Following: 7:00 Max Distance Row -rest 1 minute- 7:00 Max Distance Bike Erg -rest 1 minute- 7:00 Max Distance Ski Erg Weightlifting Snatch Grip Deadlift (4 xContinue reading “CrossFit – Wed, Jan 18”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 1 Minute Ski (Build from easy to moderate) 10 Dumbbell box step-ups (start light and add weight each set) 10 Dumbbell thrusters (start light and add weight each set) 50 ft. empty sled push then… Barbell Prep: 2Sets: 6 Alternating Strict Chin Ups and StrictContinue reading “CrossFit – Tue, Jan 17”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Sets: 14/11 Calorie Ski 10 Jumping Air Squats 10 DB Single Arm High Pulls Weightlifting Hang Clean (6 x 4 Building) Metcon MetCon (Time) Complete 5 Rounds For Time: 10 Box Jumps 60′ Sled Push 10 Push Press