Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 200m Row (moderate) 10 PVC Pass Through 10 Overhead Squat (Start with a PVC pipe and build into a light barbell) 10 Squat Snatch (Start with a PVC pipe and build into a light barbell) -Then- Build to Squat Snatch weight. Metcon Metcon (Time) Complete ForContinue reading “CrossFit – Fri, Nov 4”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Sets: 200m Row (moderate) 10 PVC Pass Through 10 Front Squats (PVC) 5 Pushup to Downward Dog 5 Strict Press Weightlifting Bench Press (8 x 4) Metcon Metcon (Time) Complete For Time: 21-15-9 Thrusters Calorie Row

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 15/12 Calorie Ski (OR Row) (moderate) 10 Alt Leg V-Up, 5 V-Ups 5 No Jump Burpee 5-10 V Push Ups 10 Hanging Scap Retractions, 5 Kip to Swing 3 Strict Pull Up 1 halfway rope climb then… Barbell Primer: 3 Tall Power Clean + 3 PauseContinue reading “CrossFit – Wed, Nov 2”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Row/Ski/Bike 15 Banded Good Morning 5-10 Deadlifts (start light and build in weight) 5 Box Jump w/Step Down then… Barbell Primer: 3 Muscle Snatch + 3 Heaving Snatch Balance + 3 Tall Power Snatch x 3 Sets Weightlifting Snatch Pull + Snatch Panda PullContinue reading “CrossFit – Tue, Nov 1”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2:00 Run/Ski/Row then… 3 Rounds: 10 Good Morning 10 Alt. Leg V-Ups 10 Plate Hops Weightlifting Back Squat (6×3) Build up and then complete 6 sets of 3 across at the same weight. Metcon Metcon (4 Rounds for reps) Every 4:00 x 4: 200 MeterContinue reading “N.C. Kids – Tue, Nov 1”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1 Set: 1:00 Jog 20 Cossack Squats 5 Inchworm w/Push Up 10 Hanging Scap Retraction 5 Strict Pull Up (or Ring Row) Metcon Fright Night (Time) Complete the Following For Time: 3 Rounds: 400m run 40 Air Squats -Straight into- 2 Rounds: 300m Run 30 PushContinue reading “CrossFit – Mon, Oct 31”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 4x :30/:30 Machine (your choice) 3 Sets: 15 Banded good mornings 5 KB Single Leg RDLs (Each side) (moderate) 5 KB Single Arm Suitecase Deadlifts (Each side) (moderate) 5 Barbell Deadlifts (start light and build) Metcon Metcon (3 Rounds for reps) With a Partner, Complete theContinue reading “CrossFit – Sat, Oct 29”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Cardio (your choice) (moderate) 5 Single Arm KB Thruster R/L (Light) (each side) 10 Ring Hanging Scap Retractions 5 Ring Kip to Swings 5 Ring Dips 25 Plate Hops Weightlifting Metcon Push Jerk (1+1+1+1 x 5 Sets) 1 Dip + 1 Push JerkContinue reading “CrossFit – Fri, Oct 28”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) EMOM 6: 1-High Knees 2-DB Push Press 3-Cossack Squats Weightlifting Push Press (4 x 6) 4 Sets of 6 Reps (Ascending in Weight) Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, Alternating Movements, Complete AMRAP 12: 12 Pushups 9 Single-Arm Alt. DB Devil Press|Continue reading “N.C. Kids – Thu, Oct 27”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Bike 15 Banded Good Morning 5 Inchworm w/Push Up :20-:30 Wall Facing Handstand Hold Then… Barbell Warmup: 2-3 Sets (light) 3 Tall Power Clean + 3 Pause Dip + 3 Pause Jerk (Pause in receive for 5 seconds) Flow: Do 3 tall powerContinue reading “CrossFit – Wed, Oct 26”