Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Ski 1:00 Bike then… 2-3 sets: 20 Kettlebell Overhead Walking Lunge (10 each leg) 15 Banded Good Mornings 10 Muscle Snatch Weightlifting Hang Snatch + Snatch (3,3,3,1) 1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) +Continue reading “Always On Time”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Complete the following: 200 M Run 10 Jumping Squats 10 Pushups 200 M Run 10 Box Stepups 10 Scorpions Metcon Metcon (5 Rounds for reps) Complete AMRAP 15: (5 Rounds) 1 – 8/6 Calorie Ski 2 – 12 DB Bench Press 3Continue reading “NC Kids – 05102022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio (your choice) EMOM perform 5 air squats -then- 2-3 Sets: 5 Ring Rows (Or body rows) 5 inchworms 10 hanging scap retractions Metcon Metcon (AMRAP – Rounds and Reps) “Murph Prep Monday” Complete AMRAP 20: 200 Meter Run 20 Air SquatsContinue reading “It’s Gonna Be Me”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Row 5 Inchworm 5 V Push Ups 5 strict pull ups 10 empty bar power snatches -Then- Build to Power Snatch weight. Metcon Metcon (2 Rounds for reps) With a partner, complete the following: AMRAP 12: 24/18 Calorie Run 12Continue reading “The Carter”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio (Your Choice) then… 2-3 sets: 7 Barbell Back Rack Box Step Ups (each side) 7 Dumbbell Tempo Sumo Deadlifts (3 second descent, explode up) 7 Tempo Dumbbell Upright Rows (each side) 5 seconds down, 1 second hold at the top) then…Continue reading “Astounded”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Cardio (easy/moderate) (your choice) 20 plate hops 10 goblet squats + 5 jumping air squats 10 KB Swings Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, Complete AMRAP 12: 30 Calorie Row 20 DB Thrusters 10 SynchroContinue reading “NC Kids – Cinco De Mayo”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 10/8 Calore Bike 5 Strict Pullups 10 Power Cleans 15 Banded Good Mornings Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10Continue reading “Disturbia”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 SkiErg then… Burgener Warm up Snatch – 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” Snatch land – “FOOT WORK” 2″, 4″, 6″ SnatchContinue reading “Glamorous”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 10/8 Calore Ski 10 Good Mornings 10 Ring Rows Weightlifting Bench Press (5,5,4,4,4) 5 Bench Press @ 7.5/10 RPE AMAP in :30 of Push Ups Rest as needed 5 Bench Press @ 8/10 RPE AMAP in :30 of Push UpsContinue reading “NC Kids – 05032022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike then… 2 Sets: 5 Inchworms 10 Kang Squats 10 Ring Rows then… 1-2 Sets of Front Squat Skill Transfer Exercises 3 No Hand (Zombie) Front Squats 3 Two second Pause Front Squats 3 One and a quarter Front Squats 3 InContinue reading “Mayday”