Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Bike or Row 15 Plate Hops 10 DB High Pull/Side 5 Inchworms Metcon Metcon (Time) Complete For Time: 21-15-9 Power Cleans (115/80) Bar Facing Burpees Weightlifting Hang Snatch 3 Snatch From Mid-Thigh@ 70% 1 RM Snatch 3 Snatch From Mid-Thigh @ 70% 1Continue reading “CrossFit – Mon, Jan 16”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00Bike (increase pace each set) 15 Banded Good Morning 5 Dumbbell Suitcase Deadlift (moderate) (each side) -Then- Warm Up to Deadlift weights. Metcon Metcon (2 Rounds for time) With a Partner, Complete 2 Sets For Time: 42 Deadlifts (225/155) 42/34 Calorie Bike + 100′Continue reading “CrossFit – Sat, Jan 14”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Bike 1:00 Calf Stretch then… 2 Sets: 20Single-Unders 15 Scorpions 10 Single Arm KB Thruster (each side) (Light) 5 Box Jump w/Step Down (increase height each set) Metcon Metcon (Time) Complete 2 Rounds For Time: 60 Double-Unders 30 Wall Balls (20/14) 20 Box Jump OversContinue reading “CrossFit – Fri, Jan 13”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 4x :30/:30 SkiErg then.. 3 Sets: 5 Kang Squats 10 Lunge W/Twist 5 Pushup to Downward Dog Metcon Metcon (4 Rounds for reps) Every 4:00 for 16 Minutes (4 Sets): 100 Meter Run 10 Deadlifts 20 OH DB Walking Lunge (10/leg) *Max Burpees over theContinue reading “N.C. Kids – Thu, Jan 12”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Cardio (Your choice) then… 10 American KB Swings 10 DB Hang Snatch/Arm 10 Muscle Cleans 10 Overhead Squat (empty bar) then… Build to Clean & Overhead Squat weight. Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, Complete AMRAP 25: 50/45/40 Calorie Ski 50Continue reading “CrossFit – Wed, Jan 11”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete 1-2 Sets: 1:00 Jog (increase pace each set) :20-:30 Handstand Hold 10 Dbl DB Strict Press Metcon Metcon (5 Rounds for time) Complete 5 Sets For Times: 400 MeterRun or 500/450 Meter Row 10 Handstand Push Ups -rest 1 minute b/t sets-Rx+: 15 Strict HSPUContinue reading “CrossFit – Tue, Jan 10”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2:00 Easy Row then… 2 Rounds: 10 Scorpions 10 Cossack Squats 10 Ring Rows 10 PVC Passthroughs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12Minutes: 12Calorie Bike 9 Hang Clean & Jerks 6 DB Bench Press Weightlifting Metcon (No Measure) Complete 3 Sets: 10Continue reading “N.C. Kids – Tue, Jan 10”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Ski OR Row 14 Alt. Leg V-Up 14 Hanging Scap Retractions 7 Kip to Swing 7 Single Arm Dumbbell Deadlift (each side) (light/moderate) 7 Single Arm Dumbbell High Pull (each side) (light/moderate) -Then- Warm Up to Power Snatch weight. Metcon Metcon (Time) CompleteContinue reading “CrossFit – Mon, Jan 9”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Cardio (Your Choice) 10 Hand Release Push Up 10 Hanging Scap Retraction 5 Ring Rows -Then- Build to Bench Press weight. Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete AMRAP 25minutes: 20/16 Calorie Assault Bike 15 Dumbbell Bench Press (2x50s/35s)Continue reading “CrossFit – Sat, Jan 7”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Jog (build from easy to moderate/fast) 10 Front Squat (45/35) 5 Shoulder Press from Squat Stance (45/35) 5 Thruster (45/35) -Then- Build to Thruster weight. Metcon Metcon (Time) Complete For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) 2-4-6-8-10-12-14-16-18-20 25 Ft. Shuttle RunRx+: Complete For Time: 1-2-3-4-5-6-7-8-9-10Continue reading “CrossFit – Fri, Jan 6”