Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Cardio 10 KB Front Rack Lunge 10 Back Extensions 10 Snatch Push Press Weightlifting Snatch Pull + Snatch (Hang Snatch Pull + Snatch Waves) 2 Hang Snatch Pull + 1 Snatch @ 65% 1 RM Snatch 2 Hang Snatch PullContinue reading “Black Balloon”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 100m Jog 7 Ring Rows 7 Inchworms 10 Scap Pullups 10 Air Squats Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honorContinue reading “Memorial Day Murph”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike 10 PVC Pass Through 10 PVC Overhead Squat 5 PVC Squat Snatch Metcon Metcon (2 Rounds for time) In Conga Line Style, with a partner, complete: 3 Rounds Each: 1000/800 Meter Bike Erg 5 Squat Snatches (135/95) -rest 5:00-Continue reading “Burnin’ For You”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski 20 Alt. Leg V-Up 10 Kip to Swing 10 Plate Hops 5 Inchworm w/Push-Up Weightlifting Hang Clean Pull + Hang Clean + Jerk (7 x 1+1+1) Set 1: @ 65% (OR 6.5/10 RPE) 1RM clean Set 2: @ 70%Continue reading “Slow Motion”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 3 Rounds: 5 Inchworms 10 Walking Lunges 5 Ring Rows Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor ofContinue reading “NC Kids – 05262022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Sets: 1:00 Row 10 Single Arm KB Thruster (Light-Moderate) (5/side) 7 Single Arm Ring Rows (each side) Then… Build to Back Squat set #1 Weight. Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/LContinue reading “Ghetto Cowboy”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row then… 2 Sets: 10 Single Leg Barbell RDL (each side) :30 Forearm Side Plank, Holding KB above you (:45 each side) Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. SnatchContinue reading “2 Phones”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: :30 High Knees 7 Inchworms 10 PVC Thrusters 7 Ring Rows (each side) Metcon Metcon (2 Rounds for reps) Complete the following with a partner, alternating full movements: AMRAP 9: 9/6 Calorie Ski 9 Thrusters 9 Pushups -Rest 3:00- AMRAPContinue reading “NC Kids – 05242022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets 1:00 Jog 10 Hanging Scap Retraction 5 Kip to Swing 5 Inchworm w/Push Up 10 Air Squats Metcon Metcon (Time) Complete 3 sets For Total Time: 20 Pullups 30 Pushups 400 Meter Run 50 Air Squats -rest 3 minutes between sets-Continue reading “I Got 5 On It”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Ski 1:00 Row Then… 2 Sets: 10 KB Swings 10 Lunge W/Twist 10 Snatch Grip Push Press Metcon Metcon (3 Rounds for reps) In a team of 3, complete 3 Rounds of the following: (35 Minutes total) AMRAP 3: Max Calories BikeErgContinue reading “School’s Out”