Category Archives: WOD

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 1:00 Ski 5 Pushups 10 Lunges 15 Plate Hops Metcon Metcon (3 Rounds for reps) Complete 3 Rounds of: AMRAP 3: 10 Burpees 20 Single Arm DB Push Press (10/arm) 10 Box Step-Overs -Rest 1:00- Weightlifting Snatch (EMOM 10)

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 3 Rounds: 10 Squat Jumps 10 Scorpions 10 DB Push Press (light) Weightlifting Front Squat (3 x 3) Front Squat + Jerk (3 x 4) *From the Rack Clean and Jerk (2,2,1,2,2,1) Metcon Metcon (Time) With a partner, completeContinue reading “NC Athletics – 07062022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 250 Meter Row 20 Plank Shoulder Taps 10 DB Hang Cleans 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. Clean LandContinue reading “It Ends Tonight”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike 1:00 Banded Hip Distraction 1:00 Foam Roll Calves/Quads then… 2-3 Sets: 15 Plate Hops 10 Kang Squats 5 Inchworm 10 DB Strict Press (5/Arm) Metcon 1776 (Time) Complete 4 RFT of: 289 M. Run 50 Squats 40 Push Press (45/35) 30Continue reading “4th of July – “1776””

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 200 Meter Jog 10 Banded Lat Pulldowns 5 Strict Pull Up 10 Goblet Squats Weightlifting Front Squat + Jerk ((3 + 1) x 3 (building)) *From the Rack*These should be slightly heavier than what you did last week on this weightliftingContinue reading “Butterfly”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (increase intensity) then… 2 Sets: 6 Pushups 12 Red Band Pullaparts 18 Plate Hops 12 PVC Passthroughs 6 Kang Squats Weightlifting Snatch Deadlift to Below The knee + Snatch Deadlift to Mid Thigh + Snatch (EMOM 10: 1 Rep) Technique workContinue reading “Kung Fu Fighting”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… 2 Sets: 5 Strict Pullups/RR 10 SA DB High Pull 10 Good Mornings 5 Muscle Cleans Metcon Metcon (Time) With a partner, complete for time: Buy-In: 800 Meter Run (together) then… 80 Cleans (155/105) 80 Pullups *Partition reps asContinue reading “Welcome to Atlanta”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row (moderate) then… 2 Sets: 5 Inchworm w/Push Up 10 Box Jump w/Step Down 10 PVC Pass Through 5 Overhead Squats (building to starting weight) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/LContinue reading “Holidae Inn”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Metcon Metcon (2 Rounds for reps) With a partner, complete the following: AMRAP 5: 10 Pushups (5 each) 10 Squats (5 each) Run 100 M. together -Rest 2:00- AMRAP 5: 10 Burpees (5 each) 10 Hanging Leg Raises (5 each) 10 Synchro DB Snatches GameContinue reading “NC Kids – 06272022”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio (Your Choice) then… 3 Sets: 5 Inchworm w/Squat 10 Broad Jumps 10 DB Single Arm High Pull 10 Good Mornings Metcon Metcon (Weight) With a partner, complete EMOM 20: 6 Cleans (3 Each) 4 Synchro Burpees over the Bar *IfContinue reading “NC Athletics – 06272022”