Category Archives: WOD

Crossfit North Cloud – N.C. Kids Warm-up Metcon (No Measure) 2 Sets: 1:00 Cardio 10 Red Band Pullaparts 10 DB Push Press 10 DB Front Squats 10 Ring Rows Metcon Metcon (4 Rounds for reps) Every 4:00 x 4 Sets, Complete AMRAP: 12/8 Calorie Ski 9 Deadlifts 6 DB Bench Press -Rest 1:00- Weightlifting BackContinue reading “N.C. Kids – Tue, Nov 15”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2-3 Minutes Bike or Jog then… 2-3 Sets Of: Front Squat Skill Transfer Exercises 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative)Continue reading “CrossFit – Mon, Nov 14”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Ski then… 2 Sets: 10 Scorpions 5 Inchworms Metcon Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings,Continue reading “CrossFit – Sat, Nov 12”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Minute Cardio :60 Couch Stretch/Side Pigeon Pose x :30/side KB Duckwalk x 20 steps Then… 2 Rounds of: 10 KB Swings 5 Inchworms 10 Overhead Squats (Light) Weightlifting Pick ONE of the following, either Push or Split Jerk for the weightlifting portion today. Push JerkContinue reading “CrossFit – Fri, Nov 11”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2:00 Cardio then… 2 Sets: 10 Pushups 10 Ring Rows 10 Squat Jumps Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, Alternating Movements, Complete AMRAP 24: 8 Thrusters 12 Box Jumps 16 Calorie Run 12 KB Swings 8 Power Cleans

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Cardio (your choice) (moderate) 25 Single Unders 10 Hanging Scap Retractions 3-5 Strict Pull Ups 20 Alt. Leg V-Up Weightlifting Metcon Clean + Clean Panda Pull + Clean + Jerk (5 x 1+1+1) 1 Power Clean + 1 Clean Panda Pull + 1Continue reading “CrossFit – Wed, Nov 9”

Crossfit North Cloud – N.C. Kids Warmup Metcon (No Measure) 3 Rounds: 1:00 Cardio 10 DB Upright Rows 10 Good Mornings Weightlifting Hang Clean + Clean (7 x 1 Hang Clean + Clean) (athlete will execute one clean from the hang position, and then one from the floor)Hang Clean + Clean (7 x 1) (athlete willContinue reading “N.C. Kids – Tue, Nov 8”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:30 Bike 10 Single Arm Russian Kettlebell Swing (each side) (light) 10 single arm dumbbell upright row (each side) (light) 10 banded good morning Weightlifting Snatch Pull + Snatch Panda Pull + Snatch (E2MOM x 5) 1 Snatch Pull + 1 Snatch Panda PullContinue reading “CrossFit – Tue, Nov 8”

Crossfit North Cloud – CrossFit Warmup Metcon (No Measure) 4x :30/:30 Bike Then… 3 Rounds: 10 Cossack Squats 5 Strict Pullups 10 Reverse Lunge W/Twist Metcon Metcon (Time) Complete For Time: 15 C2B Pullups 60 Wall Balls (20/14) (10’/9’) 15 C2B PullupsRx+: Complete For Time: 15 Bar Muscle-Ups 75 Wallballs (20/14) (10’/9′) 15 Bar Muscle-Ups WeightliftingContinue reading “CrossFit – Mon, Nov 7”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Cardio (Your Choice) Then… 2 Sets: 10 Banded Lat Pulldowns 10 Banded Good Mornings 5 Pullups/Ring Rows Metcon T1D Takedown – Rx (Time) Complete 5.7 Rounds for Time: 400 Meter Run/Row 4 KB Facing Burpees 12 American KB Swings (53/35) 4 KB Facing Burpees 4 BarContinue reading “CrossFit – Sat, Nov 5”