Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Cardio (Your Choice) 10 Inchworm w/Push Up 10 PVC Muscle Snatch 5 PVC OH Squats 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 –Continue reading “CrossFit – Tue, Oct 25”

Crossfit North Cloud – N.C. Kids Warmup 2:00 Jog then… 3 Rounds: 10 Squat Jumps 10 PVC Passthroughs 10 Scorpions Weightlifting Clean Pull + Clean ((2 + 1) x 6 Sets) This is a warmup for the MetCon Metcon Metcon (3 Rounds for reps) Complete 3 Sets of: AMRAP 4: 12/9 Calorie Ski 8 PowerContinue reading “N.C. Kids – Tue, Oct 25”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 500 Meter Ski then… 2 Sets: 10 PVC Passthroughs 10 Kang Squats 10 Alt. V-Ups Metcon TFX Qualifier 23.6 (AMRAP – Rounds and Reps) 20 Min AMRAP 20/15 Cal Row +3 Toes to Bar Round 1: 20/15, 3 Round 2: 20/15, 6 Round 3: 20/15, 9Continue reading “CrossFit – Mon, Oct 24”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Run or Bike then… 2 Rounds: 10 Cossack Squats 10 Alt. V-Ups 10 Muscle Cleans Metcon Metcon (AMRAP – Rounds and Reps) With A Partner, Partitioning Reps as Desired, Complete AMRAP 24: 36 Calorie Ski 36 DB Bench Press (50/35) 36 Toes-to-Bar 36 Power CleansContinue reading “CrossFit – Sat, Oct 22”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 200m Jog (start easy and build to moderate/fast by last set) 5 Single-Arm DB Thrusters (light) (each side) 5 Inchworms Metcon Emerson Lee (AMRAP – Rounds and Reps) 20 Minute AMRAP: 10 Front-Rack Reverse Lunges (55/35) 14 Calorie Row 20 Single-Arm DB Hang SnatchContinue reading “CrossFit – Fri, Oct 21”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Rounds: 200 Meter Jog 15 Banded Lateral Side Step (Each Way) 15 Banded Monster Walk (Forward/Backward) 10 Banded Air Squats 5 Inchworms Weightlifting Power Clean (Build Across 10 x 3 EMOM) Every Minute on the Minute. Metcon MetCon (AMRAP – Rounds and Reps) CompleteContinue reading “N.C. Kids – Thu, Oct 20”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Bike (easy to moderate) 10 Jumping Air Squats 10 Push Press (Empty Bar) Weightlifting Clean Pull + Clean + Jerk 2 Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE 2 Clean Pull + 1 Clean + 1 Push Jerk @Continue reading “CrossFit – Wed, Oct 19”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Cardio (moderate pace) 8 Hanging Scap Retractions 4 Kip Swings 2 Strict Pull Ups :30 Handstand Hold Metcon Metcon (Time) Complete 5 Rounds For Time: 18/12 Calorie Row 12 Chest-to-Bar Pullups 6 Handstand Pushups Accessory Work Accessory Work (No Measure) 2-3 Rounds NotContinue reading “CrossFit – Tue, Oct 18”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Sets: 1:00 Cardio 10 Pushups 10 Reverse Lunge W/Twist 10 PVC Passthroughs 10 Good Mornings Weightlifting Push Press (7 x 3 Building) Metcon MetCon (Time) Complete 3 Rounds For Time: 20 Alternating DB Snatches 15/10 Calorie Row 10 Toes-to-Bar 5 Burpess Over the DB

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 300m Row (moderate) 50 Single Unders 5 Inchworms 10 Dumbbell Snatches (moderate) 5 Dumbbell Goblet Squats (moderate) Weightlifting Front Squat (3×2 Front Squat @ 88% 1RM Front Squat) 3 x 2 Across in Weight Metcon Metcon (Time) For time: 40 Double Dumbbell Snatches (2×35/25)Continue reading “CrossFit – Mon, Oct 17”