Category Archives: WOD

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Rounds: 200 Meter Jog 15 Banded Lateral Side Step (Each Way) 15 Banded Monster Walk (Forward/Backward) 10 Banded Air Squats 5 Inchworms Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 12: 20 Air Squats 200 Meter Run 20 DB Push Press (10 EachContinue reading “N.C. Kids – Thu, Jan 5”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:30 Ski (OR Row) (moderate) 10 Alt. Leg V-Up, 5 V Ups 7 Dumbbell Single Arm Power Clean (each side) (Moderate) -Then- Build to Power Clean weight. Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 15 minutes: 40/32 Calorie Ski -into- 8 AbMatContinue reading “CrossFit – Wed, Jan 4”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Ski 5 Strict Pullups 10 Sumo Squats 15 Banded Good Mornings 20 Plate Hops Weightlifting Hang Power Clean (EMOM 10 x 2) Every Minute on the Minute for 10 minutes: Perform 2 Hang Power Cleans. *Build in weight each set if possible. **WorkContinue reading “CrossFit – Tue, Jan 3”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Rounds: 1:00 Run or Row 10 Lunge Elbow to the Floor (Total) 10 Single Arm DB High Pull Metcon MetCon (AMRAP – Rounds and Reps) AMRAP 12: 500 Meter Row -AMRAP In Remaining Time- 6 Double Dumbbell Squat Cleans 12 Situps 6 Pullups orContinue reading “N.C. Kids – Tue, Jan 3”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Row (Build from easy to moderate) 5 Inchworm 5 Pushup to Downward Dog 10 Squat Jumps Metcon MetCon (Time) Complete 10 Sets For Times: 16/12 Calorie Row 8 Lateral Burpee Over Rower -Rest 1:00 b/t sets-Rx+: Complete 10 Sets For Times: 20/16 CalorieContinue reading “CrossFit – Mon, Jan 2”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Cardio then… 2 Sets: 20 Plate Hops 15 Banded Air Squats 10 Alt. Leg V-Ups (each side) Metcon New Year’s Eve (AMRAP – Rounds and Reps) With a partner,partitioning as desired, complete as many rounds and reps as possible in 31 minutes of: 12 ThrustersContinue reading “CrossFit – Sat, Dec 31”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 10 PVC Passthroughs 1:00 Thoracic Can Opener 1:00 Banded Hip Distraction Then… 2 Sets: 0:30 Ski(moderate) 0:30 Bike (moderate) 2 Squat Snatch (start light and build) 4 Power Clean and Jerks (start light and build) Then… Warm Up to Snatch and Clean and Jerk weight. MetconContinue reading “CrossFit – Fri, Dec 30”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Rounds: 8 Calorie Ski 16 Walking Lunges 24 Plate Hops Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating movements, complete as many rounds and reps possible in 31 minutes of: 12 Pushups 20 Box Jump-Overs 22 Alt. DB Snatch *Every threeContinue reading “N.C. Kids – Thu, Dec 29”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Jog/Ski then… 10 PVC Passthroughs 10 Lunge W/Twist 10 Ring Rows Metcon Metcon (AMRAP – Reps) With a Partner, Partitioning As Desired: 6:00 Max Calorie Assault Bike 6:00 Max 25ft Shuttle Run 6:00 Max Calorie Row 4:00 Max Calorie Assault Bike 4:00 Max 25ft ShuttleContinue reading “CrossFit – Wed, Dec 28”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Assault Bike (moderate) 5 Pushup to Downward Dog 10 Banded Good Morning 5 Suitcase Deadlifts (each side) (moderate) 5 Cossack Squats(each side) (moderate) 5Dumbbell Push Press (each side) (moderate) Weightlifting Clean Pull + Clean + Jerk 1 Clean Pull + 1 Clean +Continue reading “CrossFit – Tue, Dec 27”