Category Archives: WOD

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2:00 Cardio 12 Banded Monster Walks (each direction) then… 2 Rounds: 12 Cossack Squats 8 Lunge Elbow to the Floor (Total) 4 Push Ups to Downward Dog Pose Weightlifting Power Snatch (5 x 6 (building)) Metcon Metcon (7 Rounds for reps) Every 2:00 for 7Continue reading “N.C. Kids – Tue, Dec 6”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 500 Meter Row or Ski then… 2 Rounds: 10 KB Swings 5 Inchworms 10 Empty Bar Push Press Weightlifting Hang Snatch + Snatch (5 x 2 Building) 2 Position Snatch @ 60% 1 RM Snatch 2 Position Snatch @ 65% 1 RM Snatch 2 Position SnatchContinue reading “CrossFit – Mon, Dec 5”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Cardio then… 2 Sets: 20 Duckwalk Steps 15 PVC Passthroughs 10 Lunge w/Twist 5 Inchworms Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, Complete AMRAP 40: 80/70/60 Calorie BikeErg 40 Synchro DB Snatches (50/35) 40 Handstand Pushups 80/70/60 Calorie Run 40 Synchro DBContinue reading “CrossFit – Sat, Dec 3”

Crossfit North Cloud – CrossFit Warmup Metcon (No Measure) 1-2 Sets: 1:00 Bike 10 Pushups 10 Banded Good Morning 10 Single Arm High Pull R/L (Light-Moderate) -Then- Build to Power Clean Weight. Metcon Metcon (Time) Complete 5 Rounds For Time: 10 Lateral Burpees Over Bar 5 Power Clean (155/105)Rx+: Complete 5 Rounds For Time: 10Continue reading “CrossFit – Fri, Dec 2”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2:00 Run or Row then… 2 Sets: 15 Plate Hops 10 Cossack Squats (each direction) 5 Inchworms Weightlifting Hang Clean + Clean + Jerk (8 x 1 EMOM) *This is a complex, the barbell may not come to rest on the ground. Metcon Metcon (AMRAPContinue reading “N.C. Kids – Thu, Dec 1”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 200 Meter Ski 200 Meter Run 15 American KB Swings 10 Strict Press 5 Prisoner Kang Squats Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 14: 14/11 Calorie Ski 14 Deadlifts (225/155) 14/11 Calorie Bike 14 Double DB Push Press (50/35) Weightlifting Bench PressContinue reading “CrossFit – Wed, Nov 30”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 15/12 Calorie Ski 50 Single Unders 10 Hanging Scap Retractions 5 Kip to Swing 5 Strict Pull Up 5 Pushup to Downward Dog Weightlifting Push Press (5,5,4,3,3) 5 Push Press @ 55% 1 RM Push Press 5 Push Press @ 60% 1 RM Push PressContinue reading “CrossFit – Tue, Nov 29”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 5:00 Clock: 5 Burpees 10 Cossack Squats (Total) 5 Jumping Air Squats :30 Handstand Hold or Plank Metcon Metcon (3 Rounds for reps) Complete 3 Rounds of: AMRAP 4: 7 Double DB Thrusters 14 Single DB Walking Lunges 7 Hand-Release Pushups -Rest 1:00- Weightlifting DeadliftContinue reading “N.C. Kids – Tue, Nov 29”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Bike OR Row (moderate) 7 Single Arm KB Thruster (each side) (Light) 20 Step Back Lunges Weightlifting 3-Position Snatch (5 Sets of 1 Complex) 3-Position Snatch (high hang, mid-thigh, then floor)3 Position Snatch @ 55% 1 RM Snatch 3 Position Snatch @ 65% 1Continue reading “CrossFit – Mon, Nov 28”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Bike 10 Front Squat (Empty Bar) 10 Hanging Scap Retraction 5 Strict Pullups 5 Banded Good Mornings Metcon Metcon (4 Rounds for reps) With a partner, alternating full rounds, complete 10 Sets (5 Each): AMRAP 2:30: 15/12 Calorie Bike 12 Power Cleans (155/105) *Max Pullups WithContinue reading “CrossFit – Sat, Nov 26”