Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski 10 Scorpions 10 Plate Hops -Then- Build to Deadlift weight. Metcon Metcon (7 Rounds for reps) Complete 7 Sets for Max Calories: 1:30 AMRAP: 16 Deadlifts (135/95) 8 Box Jumps (24/20) Max Calorie Row -Rest 1:30 b/w setsRx+: DeadliftsContinue reading “Sweetness”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run then… 2 Rounds: 10 Jumping Jacks 5 Burpees 10 Reverse Lunges Weightlifting Seated DB Shoulder Press (8,6,4,2,2,2,2) Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, alternating full movements, Complete As Many Rounds and Reps Possible in 12Continue reading “NC Kids – 07182022”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike then… 3 Sets: 10 Cossack Squats 10 Good Mornings 10 Strict Press Weightlifting Back Squat (4 x 3) 3 Back Squat @ 7/10 RPE Back Squat 3 Back Squat @ 7/10 RPE Back Squat 3 Back Squat @ 8/10 RPEContinue reading “NC Athletics -07182022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 10/7 Calorie Bike 5 Inchworms 10 Broad Jumps then… Burgener Warm up Snatch – 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” Snatch landContinue reading “California Dreamin’”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :20/:10 Bike then… 2-3 Sets: 5 Pushup to Downward Dog 10 Alt. V-Ups 10 Cossack Squats 5 PVC Passthroughs Metcon Metcon (2 Rounds for reps) In a team of 2, complete 3 sets: AMRAP 9 Minutes: 20 Bench Press (135/95) 20 CalorieContinue reading “Learn to Fly”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike 10 Muscle Cleans (empty) 5 Ring Rows 10 Strict Press 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 * 10 SingleContinue reading “Tearin’ Up My Heart”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run then… 2 Rounds: 5 Pushups 10 Alternating V-Ups then… “Bring Sally Up” Weightlifting 3-Position Clean (6 Sets x 1 Rep) 3-Position Clean Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating movements, complete AMRAP 12: 10 AirContinue reading “NC Kids – 07142022”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio (your choice) then… 3 Sets: 10 Walking Lunge w/Twist 10 Pushup to Downward Dog Weightlifting Bench Press (6 x 5) Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete AMRAP 12: 12 Synchro Push Press 200 Meter RunContinue reading “NC Athletics – 07142022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Jog then… 2 Sets: 10 Pushups 10 Air Squats 10 Scorpions Metcon Metcon (AMRAP – Rounds and Reps) In a team of 3, complete AMRAP 20: 20 Synchro Walking Lunges (50/35) 20 Synchro Air Squats 20 Synchro DB Ground-to-Overhead (50/35) *One partnerContinue reading “Broadway Plaza”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row then… 2 Rounds: 5 Burpees 5 Inchworms 5 V-Ups 5 Tuck Jumps Weightlifting Overhead Squat (6 x 6 (light)) Metcon Metcon (Time) Complete 4 Rounds for Time: 300/250 Meter Row 10 DB Push Press