Category Archives: WOD

Crossfit North Cloud – N.C. Athletics Warmup Warmup (No Measure) 3:00 Cardio (Row or Ski) then… 3 Sets: 10 Walking Lunge W/Twist 10 Ring Rows 5 Inchworms Weightlifting DB Bench Press (10,10,8,8,6) Metcon Metcon (AMRAP – Rounds and Reps) In a Team of 2, alternating full rounds: AMRAP 18: 12 Double DB Walking Lunges 9Continue reading “N.C. Athletics – Thu, Jul 13”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Easy Jog 10 Pushups to Downward Dog 10 Walking Lunge w/Twist 10 Scorpions Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 20 Minutes: 500 Meter Row 15 Burpees to 6″ Target 400 Meter Run 15 Burpees to 6″ Target *Score every 10m as aContinue reading “CrossFit – Wed, Jul 12”

Crossfit North Cloud – N.C. Athletics Warmup Warmup (No Measure) 3:00 Run or Bike then… 3 Rounds: 5 Pushups 10 Cossack Squats 15 Plate Hops Weightlifting Push Press (10,8,6,6,4,4) Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 20: 300 Meter Row 20 Russian Kettlebell Swings 10 Burpee Box Jump-Overs

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Bike OR Row (moderate) 7 Single Arm Strict Press (each arm, moderate) 7 Single Arm High Pull (each arm, moderate) 14 Alt. Leg V-Up Weightlifting Shoulder Press (10,8,6,4,2) 10 Barbell Strict Press @ 6.5/10 RPE 8 Barbell Strict Press @ 7/10 RPE 6Continue reading “CrossFit – Tue, Jul 11”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Ski Then… 2-3 Sets: 10 PVC Passthroughs 5 Heel Elevated Pressing Snatch Balance 3 Tall Snatches (2”,4”,full squat) 3 Heaving Snatch Balance (use empty barbell) Weightlifting Snatch (3,2,1,3,2,1,1,1 (Technique Work)) 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPEContinue reading “CrossFit – Mon, Jul 10”

Crossfit North Cloud – N.C. Athletics Warmup Warmup (No Measure) 3:00 Run then… 2 Rounds: 10 Banded Air Squats 10 Walking Lunges 5 Inchworms Weightlifting Paused Back Squat + Back Squat ((1+4)x2,(1+3)x3) Paused Back Squat + Back Squat (no tempo)1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE 1 Pause Back Squat +Continue reading “N.C. Athletics – Mon, Jul 10”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Bike or Jog Banded Monster Walks then… 2-3 Sets: 10 Banded Good Mornings 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) Weightlifting Deadlift (10,10,8,8,8) 10 Deadlift @ 6/10 RPE 10 Deadlift @ 7/10 RPE 8 Deadlift @ 7.5/10 RPE 8 DeadliftContinue reading “CrossFit – Sat, Jul 8”

Crossfit North Cloud – CrossFit Warmup Weightlifting Warmup (No Measure) 1-2 Sets: 1:00 Bike (moderate) 30 Plate Hops 10 Empty Barbell Front Squat 10 Empty Barbell Strict Press 10 Hand-Release Pushups Bench Press (5,5,5,4,4) 5 Bench Press @ 6/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7.5/10 RPE 4 Bench PressContinue reading “CrossFit – Fri, Jul 7”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3:00 Cardio then… 3 Rounds: 10 Squat Jumps 10 Scorpions 10 DB Push Press (light) Metcon MetCon (Time) Complete for time: 40/30 Calorie Row 30 Thrusters 200′ Sled Push Weightlifting Deadlift ((6,6,4,4,2,2,2,2))

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warmup Warmup (No Measure) 3:00 Cardio then… 3 Rounds: 10 Squat Jumps 10 Scorpions 10 DB Push Press (light) Metcon MetCon (Time) With a Partner, Complete for time: 50 Calorie Row 40 Thrusters 300′ Sled Push (alternate every 50 ft.) Weightlifting Deadlift ((6,6,4,4,2,2,2,2)) Bench Press (5,5,5,4,4,)