Category Archives: WOD

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run then… 3 Rounds: 10 Plank Jacks 5 Inchworms 10 Jumping Lunges 10 Flutter Kicks (L+R=1) Weightlifting Push Press (6 x 5) Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 12: 12 Single-Arm Devil Press 12 Box Jumps

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”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 2 Rounds: 10 Bulgarian Split Squats (each leg) 10 Red Band Pullaparts Metcon Metcon (Time) With a partner, alternating full sets, complete 4 sets each of: 20/15 Cal Ski 100’ Back Rack Walking Lunge (115/80) 20/15 Cal SkiRx+: 4 setsContinue reading “Bust A Move”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski 10 Muscle Clean (45/35) 10 Kip to Swing 10 Front Squat (45/35) 5 Sotts Press Weightlifting Hang Clean Pull + Hang Clean + Jerk (4 x 1+1+1) 1 Hang Clean Pull + 1 Hang Clean + 1 Push JerkContinue reading “Break Stuff”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski 10 Scap Pullups 10 Front Squat 5 Sotts Press -Then- Build to thruster weight. Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 15: 12/9 Calorie Row 9 Thrusters 6 Pullups Weightlifting Push Press (5,5,3,3,2,2,1,1,1,1)

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: 25 Jumping Jacks 10 Lunge w/Twist 10 Snow Angels Metcon Metcon (2 Rounds for reps) In a team of 3, complete the following: AMRAP 8: Max Calorie Row Max Reps DB Bench Press -Rest 2:00- AMRAP 8: MaxContinue reading “NC Kids – 06092022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 Row 15 Banded Good Morning 10 Inchworm w/Push Up 10 Box Jump w/Step Down -Then- Build to deadlift weight. Metcon Metcon (Time) Complete 6 Sets for Total Time: 10 Deadlifts (225/155) 10 Burpee Box Jump Overs (24/20) -Rest 1:00-Rx+: DLContinue reading “Renegades of Funk”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row or Ski 10 Broad Jumps 5 Inchworms 10 Red Band Pullaparts Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 12 of: 6 Pushups 12 Push Press (6 Right/6 Left) 6 AbMat Situps Weightlifting Power Clean (How toContinue reading “NC Kids – 06082022”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Metcon Metcon (4 Rounds for time) Every 5:00 for 20:00 (4 sets): 200 Meter Run 20 Russian KB Swings 20 AbMat Situps Weightlifting Back Squat (5,4,3,2,2,2,2)

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 16/12 Calorie Bike (build intensity each round) 8 DB Thrusters 8 Scap Pullups 6 Kipping Swings 6 Strict Hanging Leg RaisesBurgener Warmup: 5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BARContinue reading “Intergalactic”