Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 3 Sets: 5 Inchworms 10 Cossack Squats (each side) 10 Banded Good Mornings Weightlifting Hang Clean + Front Squat + Jerk (6 x (2+1+1)) Warmup Sets: (3) 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1Continue reading “Shut Up and Dance”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets Of: 1:00 Ski 10 Air Squats 5 Ring Rows 10 RDLs (unweighted) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9: 9 Push Press 18 Walking Lunges 9 Burpees-over-the Bar Weightlifting Deadlift (8,6,4,2,2,2)

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike 10 Single Arm High Pull R/L (Light-Moderate) 5-10 Power Cleans (Start light and build) 6 Shuttle Jogs Metcon Metcon (Time) Complete 5 Sets: 100’ Shuttle Run (4×25’) 3 Power Cleans (185/125) 10/8 Calorie Assault Bike -Rest 2 minutes betweenContinue reading “The King of Wishful Thinking”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski 5 Single Arm Dumbbell Overhead Squat R/L (Light-Moderate) 10 Hanging Scap Retraction 10 Kip to Swing 20 Alt. Leg V-Up Weightlifting Snatch (Warmup) Warmup With: 3 Sets Of: 5 Position Pause Snatch Deadlift + 3 High Hang Power SnatchContinue reading “Regulate”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Shuttle Run Jogs 10 Single Arm High Pull R/L (Light-Moderate) 5 Power Cleans 10 Jumping Lunges Metcon Metcon (4 Rounds for reps) Complete “3-3-3-4” Intervals: 200 Meter Run 10 Power Cleans Max Air Squats in Remaining Time *3 MinutesContinue reading “NC Kids – 05172022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 3 Sets: 5 Inchwormsw/Squat 10 Scap Pullups 5 Scorpions (each side) Metcon Metcon (AMRAP – Rounds and Reps) Murph Prep Monday: 25 Min Partner AMRAP 5 Strict Pull-Up 10 Push-Up 15 Air Squat Rx+: 20lb/14lb Vest. -Switch rounds back andContinue reading “Losing My Religion”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 20/16 Calorie Run 5 goblet squats (light) 5 jumping air squats 10 Push Press Metcon Metcon (5 Rounds for time) With a partner, complete 5 Sets for Times: (1 Set Every 4:00) 30 Wallballs (20/14) 20/15 Calorie SkiErg 10 Thrusters (135/95)Continue reading “All Around Me”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :20/:10 Bike then… 3 Rounds: 5 DB Muscle Cleans 5 DB Strict Press 5 Strict Pullups 5 Jumping Squats Weightlifting Clean Pull + Power Clean + Clean + Jerk (4 x 1+1+1+1) 1 Clean Pull + 1 Power Clean + 1 CleanContinue reading “Bright Lights”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 100 Meter Run 10 Jumping Jacks 5 Inchworms 10 Broad Jumps Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating FULL MOVEMENTS, complete AMRAP 14: 7 Pushups 7 Burpees over the Bar 14 Alt. Hang Dumbbell Snatch 7Continue reading “NC Kids – 05122022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski (High Damper) 10 PVC Pass Through 10 PVC Overhead Squat 10 Kip to Swing 10 Alt. Leg V Up Metcon Metcon (3 Rounds for time) Complete 3 Sets For Times: 10 Overhead Squats (95/65) 15 AbMat/GHD Sit Up 10Continue reading “Don’t Walk Away”