Category Archives: WOD

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike/Ski 10 Single Arm KB Push Press R/L (Light) 20 Alt. Leg V-Up :30 Handstand Hold Metcon Metcon (5 Rounds for reps) Every 4:00 for 5 Sets: AMRAP 3: 12 AbMat Situps 9 Double DB Clean & Jerk 6Continue reading “NC Athletics – 07122022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 2 Sets: 10 Inchworms 5 single arm dumbbell RDLs (each side) (moderate) 5 single arm dumbbell suitcase deadlifts (each side) (moderate) Weightlifting Deadlift (2,2,2,2,2) 2 Deadlift @ 8/10 RPE Deadlift 2 Deadlift @ 8/10 RPE Deadlift 2 Deadlift @ 8/10Continue reading “Express Yourself”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run then… 3 Sets: 10 Kang Squats 5 Inchworms 10 Scorpions Metcon Metcon (2 Rounds for reps) In a team of 3, complete: AMRAP 7: (alternating full rounds) 7 Pushups 7 One Arm Devil Press 14 Walking Lunges *One partnerContinue reading “NC Kids – 07112022”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio (Row or Ski) then… 3 Sets: 20 Cossack Squats 10 Ring Rows 5 Inchworms Metcon Metcon (AMRAP – Rounds and Reps) In a Team of 2, alternating full rounds: AMRAP 24: 12 Wallballs 9 Box Jump-Overs 6/4 Calorie Bike

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski 10 Scapular Pullups :30 Forward Fold 10 Sumo Squats 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 Single LegContinue reading “Slurpee”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 cardio (your choice) 12 Cossack Squats 10 Scap Pullups 8 Pushups Metcon Metcon (Time) In a team of 3, Complete For Time: 45 Burpee Pullups 45 Back Squats (135/95) 150′ Sled Push (+135/+80) 30 Burpee Pullups 30 Back Squats (185/125)Continue reading “Wherever You Will Go”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… 2-3 rounds: 10 banded good mornings 5 lateral box step ups (each side) 10 Step Back Lunge (each side) Metcon Metcon (Time) With a Partner, Complete For Time: 30 DB Box Stepovers (50s/35s) (24/20) 60 Dbl DB Snatch (50s/35s)Continue reading “All My Life”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Tabata: :20 On/:10 Off 1-Scorpions 2-Squat Jumps 3-Alternating V-Ups 4-Run In Place Weightlifting Clean (Light Technique Work) Push Jerk (Light Technique Work) Metcon Metcon (4 Rounds for reps) Every 3:00, with a 1:00 break between movements: 1 – Max Distance Row 2Continue reading “NC Kids – 07072022”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Run/Jog then… 2 Rounds: 10 PVC Passthroughs 10 Prisoner Kang Squats 10 Sotts Press 10 Lunge W/Twist (each side) Metcon Metcon (Time) Complete 3 Rounds for Time: 80′ Double DB Walking Lunge 20/14 Calorie Row 10 Double DB Snatches Weightlifting DeadliftContinue reading “NC Athletics – 07072022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Jog (Easy) then… 2 Sets: 5 Overhead Squats 5 Thrusters (start at light weight and build) 5 Inchworms 5 Power Cleans (start at light weight and build) 10 Ring Rows then… Build to starting weight for barbells. Metcon Metcon (Time) Complete ForContinue reading “Beverly Hills”