Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski 10 PVC Pass Through 10 PVC Overhead Squat 5 PVC Squat Snatch 25 Single Under Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10Continue reading “Fireflies”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 5 Burpees 10 Tuck Jumps 10 DB Deadlifts 5 DB Push Press Speed Work Metcon (No Measure) 3 Sets of: 1:30 Speed Ladder -0:30 rest- 1:30 Shuttle Runs -0:30 rest- Metcon Metcon (3 Rounds for reps) Every 1:30 for 3Continue reading “NC Kids – 06062022”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: 12/8 Calorie Ski (easy to moderate) 8 Power Cleans (empty bar) 0:30 Handstand or Static OH Hold Weightlifting Bench Press (5,5,4,4,3,2,1,1,1) Warmup Sets: 5,5,4,4 3 Bench Press @ 7/10 RPE 2 Bench Press @ 8/10 RPE 1 Bench Press @Continue reading “NC Athletics – 06062022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Cardio (your choice) 10 Banded Good Mornings 10 Strict Press 10 Broad Jumps Metcon Metcon (AMRAP – Rounds and Reps) With a partner, partitioning reps as desired, complete AMRAP 25: 50/45/40 Calorie Ski 25 Clean & Jerks (155/105) 50 BoxContinue reading “Regulate”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Row 10 Front Squat (45/35) 5 Strict Press in Squat Stance (45/35) 25 Plate Hops Weightlifting Clean and Jerk (3 x 1+2) 1 Clean + 2 Jerk @ 8.5-9/10 RPE 1 Clean + 2 Jerk @ 8.5-9/10 RPE 1 CleanContinue reading “El Camino”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 2 Rounds: 10 Scorpions 10 Jumping Lunges Weightlifting Shoulder Press (8,6,4,2,2,2,2) *Build in weight through the first 3 sets, then 4 sets of 2 all at the same weight. Metcon Metcon (AMRAP – Rounds and Reps) With a partner,Continue reading “NC Athletics – 06022022”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 200 Meter Jog 10 Ring Rows 10 V-Ups 10 Lunges Weightlifting Power Clean (10-15 Minutes) *How to clean: Power, Hang, Squat. *OH Press: Strict, Push, Push Jerk, Split Jerk Metcon Metcon (4 Rounds for reps) Complete EMOM 12: 1 –Continue reading “NC Kids – 06022022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 Row 5 Inchworms 10 V-Ups 10 Hanging Scap Retractions 10 Single Arm Dumbbell High Pull (Light-Moderate) (each side) Metcon Metcon (3 Rounds for time) 3 Sets For Times: 20 Dumbbell Snatches (50/35) 20 Burpees Over the DB 20 Toes toContinue reading “Teenage Dirtbag”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Group Warmup – 2 Rounds: 20 High Knees 10 Scorpions 10 Broad Jumps Weightlifting Front Squat (How to Front Squat) -Air Squats -Goblet Squats -Front Squat w/Bar Metcon Metcon (4 Rounds for reps) With a partner, complete 4 sets of: 3 MinuteContinue reading “NC Kids – 06012022”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 200 M. Jog 10 Air Squats 5 Pushup to Downward Dog 10 Broad Jumps Weightlifting Clean Pull + Clean (E:90 x 7) Metcon Metcon (5 Rounds for time) Complete 5 Sets for Times of: 3 Minute AMRAP: 200/150 Meter RowContinue reading “NC Athletics – 06012022”