Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 15/12 Calorie Bike (easy to moderate) 10 Hanging Scap Retractions 3 Tempo Strict Pull Ups (controlled down and up) 10 Single Arm Bench Press (each arm, moderate) Metcon Metcon (5 Rounds for calories) With a Partner, Complete 5 Sets for Max Calories (New setContinue reading “CrossFit – Sat, Jul 22”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Row OR Bike (moderate) 10 Goblet Squats 5 Pushup to Downward Dog 10-15m Sandbag Carry (start light and build in weight) (Use same implement that you will use in workout -Then- Warm Up to Front Squat and Carry weight. Metcon Metcon (Time) PartnerContinue reading “CrossFit – Fri, Jul 21”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Machine 10 PVC Pass Throughs 10 Ring Rows :30 Shoulder Taps Weightlifting DB Bench Press (6 x 8 @ Tempo: 1×13) *b/t sets complete 10 banded lat pulldowns **Tempo on DB bench: 1/X/1/3 Metcon Metcon (Time) Complete 4 RoundsContinue reading “NC Athletics – 07202022”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 DB Strict Press (5/arm) 10 Pushups 10 Kang Squats Weightlifting Push Press (6 Sets of 4 Reps) *Build to a moderate, but challenging weight and then complete 6 sets ACROSS at the same weight of 4 repsContinue reading “NC Athletics – 07202022”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Ski then… 2 Rounds: 10 Bird Dogs (5/side) 10 Prisoner Kang Squats :20 Handstand Hold Burgener Warm Up Clean Weightlifting Clean and Jerk (2-2-2-1-1-1 [Technique Work]) 2 Clean and Jerk @ 6/10 RPE 2 Clean and Jerk @ 6.5/10 RPE 2 Clean and Jerk @Continue reading “CrossFit – Wed, Jul 19”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Assault Bike 10 Suitcase Deadlift (each arm, moderate-heavy) 10 PVC Passthroughs 10 Banded Good Mornings Weightlifting Seated DB Shoulder Press 5 Seated Double Dumbbell Strict Press @ 6.5/10 RPE 5 Seated Double Dumbbell Strict Press @ 7/10 RPE 5 Seated Double Dumbbell StrictContinue reading “CrossFit – Tue, Jul 18”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Jog 10 Single Arm DB Thrusters (5/arm – Light) 10 Kipping Swings 10 Scorpions Weightlifting Back Squat (5,5,5,3,3,3) 5 Back Squat @ 6.5/10 RPE 5 Back Squat @ 7/10 RPE 5 Back Squat @ 7.5/10 RPE 3 Back Squat @ 8/10 RPE 3Continue reading “CrossFit – Mon, Jul 17”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warmup Warmup (No Measure) 1-2 Sets: 1:00 Jog 10 Single Arm DB Thrusters (5/arm – Light) 10 Kipping Swings 10 Scorpions Metcon Metcon (Time) Every 4:00, for 20:00 (5 Sets): 200 Meter Run 10 Shoulder to Overhead 10 Ring Rows Weightlifting Back Squat (5,5,5,3,3,3) 5 BackContinue reading “N.C. Athletics – Mon, Jul 17”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Bike or Jog then… 3 Sets: 5 Lateral Box Step Ups (each side) 5 Prisoner Kang Squats 5 Jumping Squats Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, Complete AMRAP 24: 30 Pushups 300 Ft. Sled Push (+180/+135) 30 Box Jumps (24/20)

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Row OR Ski (moderate) 10 Hanging Scap Retractions 5 Kip to Swing 5 Dips 10 Front Squat (Empty Bar) :15 Handstand Hold Weightlifting DB Bench Press (10,10,8,8,6) 10 Dumbbell Bench Press @ 6.5/10 RPE 10 Dumbbell Bench Press @ 7.5/10 RPE 8 DumbbellContinue reading “CrossFit – Fri, Jul 14”