Category Archives: WOD

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 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) Metcon Metcon (Time) Complete 10 Rounds For Time: 5 Dumbbell Deadlifts 5 DumbbellContinue reading “N.C. Kids – Tue, Dec 27”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Row OR Ski (moderate) 10 Hanging Scap Retraction 10 Prisoner Kang Squats 10 Alt. Leg V-Ups 5 Inchworm with Push Up :20-:30Handstand Hold Weightlifting Front Squat (Build to “Heavy” 1-Rep for today (8 sets or less)) Take 12 Minutes to build to aContinue reading “CrossFit – Mon, Dec 26”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Machine then… 2 Rounds: 10 Banded Air Squats 5 Kip to Swing 5 Knee Tucks 5 Strict Pull Ups 5 Inchworms Metcon 12 Days of CrossFit (Time) “12 Days of CrossFit” 1 Squat Snatch (135/95#) 2 Box Jumps (30/24″) 3 Push Presses (135/95#) 4 Toes-to-BarContinue reading “CrossFit – Sat, Dec 24”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 20/15 Calorie Bike (build from easy to moderate) 20 Box Step Up (10 each leg) 10 Banded Good Mornings then… :30 Banded Hip Distraction/Side 1:00 Downward Dog Stretch Metcon Metcon (Time) Complete For Time: 20/16 Calorie Bike Erg or Row 20 Front Rack Box StepContinue reading “CrossFit – Fri, Dec 23”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2-3 Sets: 1:00 Cardio (your choice) (build from easy to moderate) 10 Hanging Scap Retraction, 10 Kip to Swing 5 Inchworm w/Push Up 10 Banded Air Squat Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Accessory Work 4Continue reading “CrossFit – Wed, Dec 21”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Rounds: 200 Meter Run or C2 Bike 10 Single Arm Dumbbell Press (each side) (Light) 10 Dip Only (empty bar) 10 Front Squats (empty bar) Weightlifting Push Jerk + Split Jerk (5 Sets (Building)) From the rack: Perform 1 Push Jerk directly into one SplitContinue reading “CrossFit – Tue, Dec 20”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 4x :30/:30 Row then… 2 Rounds: 10 Goblet Squats 5 Pushup to Downward Dog 10 Lunge W/Twist Weightlifting Back Squat (8 x 4 (Building)) Metcon Metcon (AMRAP – Reps) Complete EMOM 12: (4 Rounds) 1- 9 Calorie Row 2- 9 Pullups 3- 9 Thrusters

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Ski then… 2 Sets: 10 Strict Press 10 Cossack Squats (per side) 5 PVC Passthroughs 5 PVC Push Press Weightlifting Snatch Balance + OH Squat (5 Sets: Building) 2 Snatch Balance + 2 Overhead Squat @ 60% 1 RM Snatch 2 Snatch Balance + 2Continue reading “CrossFit – Mon, Dec 19”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Cardio (your choice) (moderate) 20 Banded Good Morning 15PVC Pass Through 10 PVC Overhead Squat 10 Alt. Leg V-Ups (per side) -Then- Warm Up to Deadlift and Overhead Squat weight. Metcon Metcon (2 Rounds for reps) With a Partner, Complete the Following: AMRAP 15: 15Continue reading “CrossFit – Sat, Dec 17”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 12/10 Calorie Echo Bike (moderate) 10 Single Arm Dumbbell push Press (each side) (light/moderate) 10 PVC Passthroughs 10 Russian Kettlebell Swings (Heavy) 10 Single Arm Dumbbell High Pull (each side) (Moderate) -Then- Warm Up to Weight for Barbell Movements Metcon Metcon (Time) Complete 5 Rounds ForContinue reading “CrossFit – Fri, Dec 16”