Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 14/11 Calorie Row 14 Alternating Leg V-Ups 7 Air Squats 7 DB Cleans 7 Inchworms Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 SingleContinue reading “CrossFit – Fri, Nov 25”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:30 Ski (OR Row) 5 Inchworm 10 “Thread the Needle” 15 PVC Passthroughs 20 Plate Hops Metcon Metcon (3 Rounds for time) Complete 3 sets for Times: (1 Set every 3 Minutes) 70 Double-Unders 20 Push UpsRx+: Complete 3 sets for times: (1 Set everyContinue reading “CrossFit – Wed, Nov 23”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Jog then… 2 Sets: 10 Banded Good Mornings 10 DB Upright Rows 10 Strict Press The Burgener Warm-Up (No Measure) 3 sets of 3 of each movement, in this order: 1. Down and up 2. Elbows high and outside 3. Muscle Clean 4. Clean LandContinue reading “CrossFit – Tue, Nov 22”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Sets: 7 Calorie Ski or Row (fast) 14 Alternating Leg V Ups 7 pushups 7 air squats 7 db snatches Metcon Metcon (Time) Black Friday – Kids With a partner, only one working at a time, complete the following for time: 250 Jumping JacksContinue reading “N.C. Kids – Tue, Nov 22”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1:00 Bike 1:00 Ski then… 2 Sets: 10 Single Arm Kettlebell Swings (each side) (moderate) 5 pistols to a box (each leg) 10 Pushups Weightlifting High-Hang Snatch (3 High Hang Snatch @ 60% 1 RM Snatch 3 High Hang Snatch @ 65% 1 RM Snatch 3Continue reading “CrossFit – Mon, Nov 21”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Jog then… 2 Sets: 5 Pushup to Downward Dog 10 Cossack Squats/Side :30 Pigeon Stretch/side Metcon Metcon (AMRAP – Rounds and Reps) With A Partner, Complete AMRAP 20: 30 Box Jump Overs (24/20) 15 Devil Press (50/35) 150′ Sled Push (135/90) 15 DB Bench PressContinue reading “CrossFit – Sat, Nov 19”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Ski 10 Sumo Squats 10 DB Strict Press 10 Red Band Pullaparts Weightlifting Split Jerk (EMOM 10 – Building) EMOM for 10 minutes perform 1 Split Jerk From Off The Rack. *Build to a heavy single for the day. 1 Split Jerk @Continue reading “CrossFit – Fri, Nov 18”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3 Sets: 1:00 Cardio (Your Choice) 20 High Knees 10 Prisoner Kang Squats 5 Burpees Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, Complete AMRAP 15: 20 Double DB Push Press 15 Box Jumps 10 Devil Press *Partners rotate every 200 Meters **Non-WorkingContinue reading “N.C. Kids – Thu, Nov 17”

Crossfit North Cloud – CrossFit Warm-up Warmup (No Measure) 1 Set: 250m Row (moderate) 15 Banded Good Mornings 5 Single Arm Suitecase Dumbbell Deadlift (each side) (Light) 4 Single Arm Dumbbell Thruster (each side) (Light) 3 Single Arm Dumbbell Power Clean (each side) (Light) Weightlifting Clean Pull + Clean (Build to Today’s Heavy) 1 CleanContinue reading “CrossFit – Wed, Nov 16”

Crossfit North Cloud – CrossFit Warm-up Warmup (No Measure) 2 Sets: 1:00 Ski 10x DB Upright Row 10x Scorpions Then… Burgener Warm up Snatch – 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” Snatch land – “FOOT WORK”Continue reading “CrossFit – Tue, Nov 15”