Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 20/16 Calorie Row (easy to moderate) 5 spiderman lunge stretch (each side) 5 burpees Metcon Metcon (2 Rounds for reps) With A Partner, Alternating Movements, Complete the Following: AMRAP 12: 12 AbMat/GHD Situps 9 DB Push Press (50/35) 6 Deadlifts (225/155) -Rest 3:00- AMRAPContinue reading “CrossFit – Sat, Oct 15”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Jog 10 PVC Pass Through 10 PVC Overhead Squat 10 PVC Push Press 5 Pushup to Downward Dog Weightlifting Push Jerk (Push Jerk: 4-4-2-2-2) 4 Push Jerk @ 6.5/10 RPE 4 Push Jerk @ 7/10 RPE 2 Push Jerk @ 8/10 RPE 2 Push Jerk @Continue reading “CrossFit – Fri, Oct 14”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Ski or Jog 25 Single Under 15 Banded Good Morning 10 Muscle Cleans 5 Strict Press Weightlifting Clean Deadlift to Mid-Thigh + Clean Pull + Clean + Jerk (5 x 1 Building) Perform as a complex, but does not need to be touchContinue reading “CrossFit – Wed, Oct 12”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Cardio 5 Inchworms Then… Burgener Warm up Snatch (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” 2”, 4”, 6” Snatch dropContinue reading “CrossFit – Tue, Oct 11”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Jog 10 Plate Hops 8 Pushup to Downward Dog 6 Lunge W/Twist per Side 4 Prisoner Kang Squats Metcon Metcon (3 Rounds for reps) 12 Minute EMOM (Every Minute on the Minute) 3 Sets: Minute 1: 12 Burpee to 6’ target Minute 2: 10Continue reading “CrossFit – Mon, Oct 10”

Crossfit North Cloud – CrossFit Warmup Metcon (No Measure) 2 Sets: 200m Ski (Or Row) 5 Inchworms 10 Banded Straight Arm Lat Pulldowns 10 Hanging Scap Retractions 5 Kip to Swings Metcon Metcon (AMRAP – Rounds and Reps) Metcon (AMRAP – Rounds and Reps) In a team of 3, complete the following in 30 minutes: MaxContinue reading “CrossFit – Sat, Oct 8”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1:00 Couch Stretch/Side 1:00 Banded Hip Distraction then… 2 Sets: 10 Single Arm Press R/L (Light-Moderate) (each side) 5 Russian baby makers 10 Scorpions Metcon TARGET SCORE: Target Time: Sub 9 Minutes Time Cap: 12 minutes STIMULUS and GOALS How to Pace: Each station should be approached withContinue reading “CrossFit – Fri, Oct 7”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Rounds: 10/7 Calorie Ski 10 Walking Lunges 10 Scorpions Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 16: *Alternate full movements with a partner! 10 Alternating DB Snatches 10 AbMat Situps 200/150 Meter Ski 10 Hand-Release Pushups 10 KB Deadlifts

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Run 10 Suitcase Deadlifts 10 KB Swings 5 Pushup to Downward Dog Weightlifting Clean Pull + Power Clean + Clean + Jerk (7 x 1 Building to Today’s Heavy) Clean Pull + Power Clean + Clean + Jerk @ 6.5 Clean Pull +Continue reading “CrossFit – Wed, Oct 5”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 15/12 Calorie Bike (easy to moderate) 5 Inchworms 5 Single Arm Overhead Dumbbell Push Press (Left arm) (light/moderate) 6 Steps Single Arm Overhead Dumbbell Walking Lunge (Left arm) (light/moderate) 5 Single Arm Overhead Dumbbell Push Press (Right arm) (light/moderate) 6 Steps Single Arm Overhead Dumbbell WalkingContinue reading “CrossFit – Tue, Oct 4”