Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete: 2 Rounds: :40 Row (moderate) :40 Bike (moderate) then… 10 Thrusters (empty bar) 10 spiderman stretch (each side) 10 Ring Rows Lifting Primer: 2 sets: 5 DB Single Arm Suitcase Hold Heel Elevated Squat Right Arm 5 DB Single Arm Suitcase HoldContinue reading “Somewhere Down In Texas”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 200 Meter Run 10 PVC Passthroughs 10 Air Squats 5 Pushups to Downward Dog Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating FULL MOVEMENTS, complete AMRAP 15: 10 DB Bench Press 10 Box Jumps 100 Meter RunContinue reading “NC Kids – FINAL DAY”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Rounds: 1:00 Row (Easy to Moderate) 8 KB Suitcase Deadlifts (each side) (moderate) 8 Single Arm Dumbbell Push Jerk (light) (each side) 8 Pause Squats Metcon Metcon (AMRAP – Rounds and Reps) In a team of 3, complete AMRAP 24: 12 DblContinue reading “One More Light”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski (OR Row) (Moderate) 10 Scorpions 10 PVC Passthroughs 10 PVC Good Mornings Metcon Metcon (Time) With a Partner, Complete: 100/90/80 Calorie Ski 100 Hand-Release Pushups 100/90/80 Calorie Row Weightlifting DB Bench Press (4 x 8) *4 Sets of 8Continue reading “Blister In the Sun”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:30 Machine 15 Banded Lateral Side Step (Each Way) 15 Banded Air Squat 15 Upright Rows/Arm :30 Bar Hang Weightlifting Bench Press (4 x 5) Metcon Metcon (Time) Complete 4 Rounds For Time of: 1:00 Goblet Hold Wallsit 400 M.Continue reading “NC Athletics – 07282022”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Of: 7 Calorie Ski 7 Pushups 14 Cossack Squats Weightlifting Bench Press (7 x 3) Metcon Metcon (10 Rounds for time) Complete EMOM 10: 7 Air Squats 14 Alt. DB Snatches Game

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minute Row (Or Ski) (start easy and build intensity each round) then… 2 Rounds: 10 Alt. Leg V-Ups 10 Barbell RDL 10 Muscle Snatch 10 Strict Press then… Build to Snatch/C&J Weight *These should be heavy (snatch) and moderate (c&j) for theContinue reading “Ensley Marie”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Run 200 M. then… 2 Rounds of: 15 Good Mornings 10 Jumping Lunges 5 Inchworms Metcon Metcon (AMRAP – Rounds and Reps) Complete 12 Min AMRAP: 9 Burpees over the Bar 6 Hang Cleans 3 Pullups Weightlifting Deadlift (6 sets of 4Continue reading “NC Kids – 07272022”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 200 Meter Jog 10 PVC RDL 10 PVC Push Press 10 Alt. Leg V-Ups Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete AMRAP 20: Rounds of “DT” 12 Deadlifts 9 Hang Cleans 6 Shoulder-to-Overhead *Other partner completesContinue reading “NC Athletics – 07272022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike 1:00 Ski 1:00 Row then… 2 Rounds: 10 Sumo DLHP 10 Scorpions 10 Sotts Press Weightlifting Power Snatch (5 x 1 (Across @ 6/10 RPE)) Power Clean (5 x 1 (Across @ 6/10 RPE)) Metcon Metcon (AMRAP – Rounds and Reps)Continue reading “Stormtrooper”