Category Archives: WOD

Crossfit North Cloud – N.C. Kids Warmup 5:00 Clock: 15 Jumping Jacks 10 Good Mornings 5 Prisoner Kang Squats Metcon Metcon (3 Rounds for reps) Complete 3 Sets for Max Reps: AMRAP 3:00: 5 Power Cleans 1 Wall Walk -Rest 1:00 b/t sets- Weightlifting Weightlifting (No Measure) 3 Sets: 10 Tempo DB Bench (2 secContinue reading “N.C. Kids – Tue, Oct 4”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Row (moderate) 30 plate hops 5 jumping air squats 5 Push Press Weightlifting Front Squat (10 x 3 Front Squat @ 86% 1RM Front Squat) Weight is across all 10 sets @ 86% of 1-RM Metcon Metcon (Time) Complete For Time: 70 Double UndersContinue reading “CrossFit – Mon, Oct 3”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) Complete: 1:00 Bike 1:00 Ski 5 Inchworm 10 Alt. V-Ups 10 Kettlebell Swings (moderate) Metcon Metcon (3 Rounds for reps) With a Partner, Complete: 8 minute AMRAP: 4-8-12-16-20… AirRunner (or C2 Bike) Calories Burpee Box Jump Over (24/20) -rest 2 minutes- 8 Minute AMRAP: 4-8-12-16-20… CalorieContinue reading “CrossFit – Sat, Oct 1”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 4x :30/:30 Ski then… 2 Rounds: 10 Reverse Lunge w/Twist 10 Single Arm Press R/L (Light-Moderate) (each side) 10 Front Rack Dip Only (45/35) 5 Russian Baby Makers Weightlifting Strict Press + Push Press + Push Jerk No Dip – Strict Press Dip+Drive – Push Press Dip+Drive+ReContinue reading “CrossFit – Fri, Sep 30”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Rounds: 1:00 Row 10 Big Arm Circles (Forward/Backward) 5 Push Ups to Downward Dog 10 Broad Jumps Weightlifting Bench Press (5 Sets of 6 Reps) Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 10: 100 Meter Run 10 Box Jumps 10 AbMat SitupsContinue reading “N.C. Kids – Thu, Sep 29”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warmup (No Measure) 1-2 Sets: 250m Ski :30 Handstand Hold 10 Hanging Scap Retractions, 5 Kip to Swing 5 Tall Cleans then… Barbell Primer: 3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk Weightlifting Clean Deadlift to Mid Thigh+Clean Panda Pull+Clean+Jerk (5 xContinue reading “Bring Me To Life”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warmup (No Measure) Complete: 2:00 Ski 1:00 Banded Hip Distraction/Side 10 Banded Lat Pulldown 10 Scorpions 5 Inchworms Metcon Metcon (3 Rounds for time) Complete 3 Sets For Times: 21-15-9 Calorie Row (OR Ski) Calorie Assault Bike *Rest 2 Min b/t sets. **Female Calories: 18-12-6 AccessoryContinue reading “Papercut”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3:00 Row then… 2 Sets: 5 Inchworms 10 Reverse Lunge w/Twist 15 Plate Hops 10 Alt. V-Ups 5 Ring Rows Weightlifting Clean and Jerk (Clean and Jerk (5 x 2) 1 Power Clean + 1 Push Jerk @ 6/10 RPE 1 Power Clean + 1Continue reading “N.C. Kids – Tue, Sep 27”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio then… 2 Rounds: 15 Banded Good Mornings 10 Cossack Squats then… Front Squat: 2-3 Sets of Front Squat Skill Transfer Exercises 3 No Hand (Zombie) Front Squats 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 OneContinue reading “Teenage Dirtbag”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Assault Bike (moderate) :30 Push Up Plank Hold 10 Front Squat (Empty Barbell) 10 Single Arm Dumbbell Press (each side) (Light-Moderate) 10 Lateral Box Step Up (each side) Metcon Metcon (Time) With a partner, complete the following: 21-15-9 Calorie BikeContinue reading “Stellar”