Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete: 250m Row 250m Ski 10 Hanging Scap Retractions, 10 Kipping Swings 10 Russian Kettlebell Swings 5 Inchworms 5 Spiderman lunge stretch (each side) Metcon Metcon (Time) Complete For Time: 10-20-30 Toes-to-Bar Hang Power Cleans (115/80) Bar Facing BurpeesRx+: Hang Power Cleans (135/95)Continue reading “Monsters”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run then… 2 Rounds: 10 Muscle Clean w/PVC 5 Inchworms 10 Strict Press w/PVC Weightlifting Deadlift (6 x 4) Metcon Metcon (5 Rounds for reps) Complete the Following: Every 3:00 for 5 Rounds: (2:00 work/1:00 Rest) 10 Dbl DB PowerContinue reading “NC Kids – 09222022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :20/:10 Bike then… 3 Sets: 10 Banded Good Mornings 10 Scorpions 10 Red Band Pullaparts Weightlifting Muscle Clean (5,4,3,2,1) 5 Muscle Clean @ 5/10 RPE 4 Muscle Clean @ 6/10 RPE 3 Muscle Clean @ 7/10 RPE 2 Muscle Clean @ 8/10Continue reading “Africa”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 Ski (easy to moderate) 25 Single Under 5 Inchworm w/Push Up :20-:30 Wall Facing Handstand Hold 20 Alt. Leg V-Up Weightlifting Bench Press (5,4,3,2,1) 5 Bench Press @ 5/10 RPE 4 Bench Press @ 6/10 RPE 3 Bench Press @Continue reading “Renegade”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… 2 Rounds: 20 Jumping Jacks 15 Air Squats 10 Bird Dogs 5 Pushups Weightlifting Push Press (5,4,3,2,1) Metcon Metcon (5 Rounds for reps) Complete EMOM 15: Minute 1 – 20 Walking Lunges Minute 2 – 15 Hand ReleaseContinue reading “NC Kids – 09202022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Ski 10 PVC Passthroughs 10 Cossack Squats then… “Squat Prep”2-3 Sets: 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) 3 Overhead Squats (normal tempo) Weightlifting Overhead Squat (5,4,3,2,1) 5Continue reading “Road to Zion”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets 1:00 Row (moderate) 10 Single Arm High Pull R/L (Light-Moderate) 5-10 Power Snatch (empty bar and build in weight) 5-10 Power Clean (empty bar and build in weight) -Then- Warm Up to all Snatch and Clean weights. Metcon Metcon (Time) WithContinue reading “21 Guns”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Bike (moderate) 5 Inchworm 10 Plate Hops 15 Banded Good Morning Weightlifting Push Press + Push Jerk (2+2 x 2, 1+1 x 3) Push Press + Push Jerk2 Push Press + 2 Push Jerk @ 6/10 RPE 2 Push PressContinue reading “I Believe In A Thing Called Love”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Run or Row 10 Lunge Elbow to the Floor (Total) 10 Scorpions 10 Suitcase Deadlifts Weightlifting Power Clean (4,4,4,3,3,2,2,1,1,1) Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 12: 400 M. Run -AMRAP In Remaining Time- 12 Double DBContinue reading “NC Kids – 09152022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 Jog 10 Hanging Scap Retraction 5 Strict Pull Up 10 Single Arm Press R/L (Light-Moderate) Metcon Metcon (Time) With a Partner, complete 5 Rounds for Time: 200 Meter Partner Run 20 Synchro DB Hang Clean & Jerk (50/35) Weightlifting PowerContinue reading “Drop It Like It’s Hot”