Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 Cardio 25 Single-Under 5 Inchworm w/Push Up 10 Walking Lunges 20 Alt. Leg V-Up Metcon Metcon (Time) With a Partner, Alternating Full Sets, Complete 2 Sets Each (4 Total): 50 Double Unders 15 AbMat/GHD Sit-Ups 100′ Sled Push (+135/90) 15Continue reading “Sweet Caroline”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row Then… 2 Rounds: 10 Jumping Jacks 20 Cossack Squats (Total) 10 Broad Jumps Weightlifting DB Bench Press (7 x 5) Metcon Metcon (3 Rounds for time) Metcon (4 Rounds for reps) Every 4:00 for 3 Rounds, complete: 15 ThrustersContinue reading “NC Kids – 09132022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio (Your Choice) 1:00 Couch Stretch/side then… 2 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 One and a quarter Front Squats 3 InContinue reading “California Girls”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:30 Ski 5 Pushup to Downward Dog 10 Sumo Deadlift High Pulls 10 Scorpions Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete AMRAP 20: 25/20 Calorie Row 20 Sandbag-Over-the Shoulder (150/100) 25/20 Calorie Row 20 Bench Press (155/105)Continue reading “The Kids Aren’t Alright”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike :30 Handstand Hold (Wall Facing) 10 Russian KB Swing 10 Cossack Squats/Side Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges *Continue reading “September 11th Memorial”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete: 4x :20/:10 Bike 10 Deadlifts 10 Strict Press 10 Pushups 10 Cossack Squats/side The Burgener Warm-Up (No Measure) 3 sets of 3 of each movement, in this order: 1. Down and up 2. Elbows high and outside 3. Muscle Clean 4. CleanContinue reading “Double-Wide Dream”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete: 1:00 Ski 1:00 Bike 10-15 PVC Passthroughs 10 PVC Snatch Grip Push Press then… 2 Rounds: 3 Hang Muscle Snatch 3 Tempo Overhead Squat 3 Snatch Power Lands (2″ squat ,4″ squat ,6″ squat) Weightlifting High Hang Snatch + Hang Snatch +Continue reading “Can’t Get Away From A Good Time”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 Cardio 5 Muscle Cleans (Empty Bar) 10 Deadlifts (Empty Bar) 10 Ring Rows Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges *Continue reading “Labor Day: Hotshots 19”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio (your choice) then… 2-3 Sets: 10 PVC Passthroughs 10 Alt. Leg V-Ups 10 Pushups Metcon Metcon (3 Rounds for reps) With a Partner, Complete the Following: AMRAP 9 Minutes: 1500/1250 Meter Row Max Reps Snatch (95/65) in Remaining Time -rest 3Continue reading “Happens Like That”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 Cardio 20 Kip to Swing 20 Alt. Leg V-Up 5 Strict Pull-Up Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10Continue reading “Going Back to Cali”