Category Archives: WOD

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski 10 Pushups 10 Russian KB Swing (Heavy) 10 Reverse Lunge w/Twist Weightlifting Power Clean (5 x 1) Warmup Sets: (singles) 1- 5 Reps 2- 4 Reps 3- 3 Reps 4- 3 Reps 5- 2 Reps Metcon Metcon (10Continue reading “NC Athletics – 06202022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Rounds: 1:00 Jog 25 Single Under 30 Alt. Leg V-Up 10 Kip to Swing 10 Single Arm High Pull R/L 10 Single Arm Press -Then- Build to Clean and Jerk weight. Metcon Eva Strong (Time) With a Partner, complete 5 Rounds forContinue reading “Eva Strong”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Jog 10 Single Arm KB Thruster R/L (Light) 10 KB Russian Swing 10 Jumping Squats Weightlifting Front Squat (5 x 1) *Complete 1 set every minute, for 5 minutes. *All 5 sets are at the same weight (approximately 70% ofContinue reading “Straight Outta Compton”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 6x :20/:10 Bike (Hard/Easy) then… 2 Sets: 10 Ring Rows 5 Burpees 10 Kang Squats Weightlifting Front Squat (7,5,5,3,3,1,1) Metcon Metcon (5 Rounds for reps) Every :60 for 20 Minutes (5 Rounds): 1 – 12 Deadlifts 2 – 9/6 Calorie Ski 3Continue reading “NC Athletics – 06162022”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Class Warmup Weightlifting Deadlift (How to Deadlift) Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete AMRAP 15 of: 5 Synchro Burpees over DB 10 Goblet Squats 15 Hanging Leg Raises 10 Pushups 5 Synchro DB Deadlifts *Run 100 metersContinue reading “NC Kids – 06162022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio (Your Choice) then… 2 Sets: 10 KB Swings 10 Bent-Over Rows (5/arm) 10 PVC Passthroughs Metcon Metcon (2 Rounds for reps) With a partner, complete the following: AMRAP 12: 9 Hang Clean (155/105) 12 DB Bench Press (50s/35s) 15/12 Calorie RowContinue reading “Illmatic”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Jog 10 Scorpions (each leg) 10 Single Arm High Pull R/L 10 Single Arm DB Strict Press -Then- Build to Clean and Jerk weight. Metcon Metcon (Time) With a partner, complete for time: 400 Meter Run (together) 40 CleanContinue reading “NC Athletics – 06152022”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Tabata: -Burpees -Squats -High Knees Metcon Metcon (4 Rounds for reps) 4 Rounds of: AMRAP 3: 200 Meter Row 20 Walking Lunges 10 Push Press -Rest 1:00- Skill Work Metcon (No Measure) -Agility Ladder -Single Leg RDL

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… 2 Sets: 20 Alt. Leg V-Up 10 Single Arm High Pull R/L (Light-Moderate) 10 Pushup to Downward Dog 5 Box Jumps Metcon Metcon (Time) For time: 3K Assault Bike 30 Toes to Bar 50 Dumbbell Snatches (50/35) 30 ToesContinue reading “Danger Zone”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Ski Then… 2 Sets: 10 Front Squat 10 Scorpions :30 Dead Hang from Rings 5 Strict Pullups 10 Step Back Lunge w/ Twist Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10Continue reading “No Sleep ‘Til Brooklyn”