Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warmup Warmup (No Measure) 3:00 Bike or Row then… 3 Sets: 10 Double Dumbbell Pause Bulgarian Split Squat (pause for 2 seconds at the bottom of each rep) (5 each leg) 10 Single Arm Dumbbell Row w/Pause at the top of each rep (5 each arm) 10Continue reading “CrossFit – Thu, Jul 6”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Bike or Row then… 3 Sets: 10 Double Dumbbell Pause Bulgarian Split Squat (pause for 2 seconds at the bottom of each rep) (5 each leg) 10 Single Arm Dumbbell Row w/Pause at the top of each rep (5 each arm) 10 Banded Good MorningsContinue reading “CrossFit – Wed, Jul 5”

Crossfit North Cloud – N.C. Athletics Warmup Warmup (No Measure) 3:00 Jog or Bike then… 2 Rounds: 20 Single Arm DB High Pull (10/Side) 15 Banded Good Mornings 10 Banded Monster Walks (side to side) 5 Inchworms Weightlifting Paused Front Squat + Front Squat ((1+2) x 5 (Every 2:00 for 10:00)) Pause (Tempo) Front SquatContinue reading “N.C. Athletics – Wed, Jul 5”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3 Sets: 1:00 Run 5 Pushups 10 Lunges 15 Plate Hops Weightlifting Power Snatch (EMOM 10 (10×2)) Metcon Metcon (AMRAP – Rounds and Reps) Complete 3 Rounds of: AMRAP 4: 10 Burpees 20 Single Arm DB Push Press (10/arm) 10 Box Step-Overs -Rest 1:00-

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Jog then… 2 Rounds: 5 Inchworms 10 Strict Press 10 Cossack Squats Metcon 1776 (Time) Complete 4 RFT of: 289 M. Run 50 Squats 40 Push Press (45/35) 30 Box Jumps (24/20) 20 Pushups 10 OH Lunges (45/25) 5 Burpees

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3:00 Cardio then… 2-3 Sets: 6 Double Dumbbell Sumo Deadlift 6 Single Arm Dumbbell Hang Squat Snatch Right Arm 6 Single Arm Dumbbell Hang Squat Snatch Left Arm 6 Double Dumbbell Overhead Lunges (3/leg) *These DB complexes are meant to be unbroken. Start lighter to getContinue reading “CrossFit – Mon, Jul 3”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1000 Meter C2 Bike then… 2 Rounds: 10 Muscle Cleans 10 DB Single-Arm High Pulls 5 Inchworms Metcon Metcon (Calories) With a Partner, Complete for Max Assault Bike Calories: Alternating EMOM 20: 1 – 3 Cleans (185/125) 2 – Max Calories Assault Bike *Partners will beContinue reading “CrossFit – Sat, Jul 1”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Row or Ski then… 2 Rounds: 5 Push-up to Downward Dog 10 Scorpions 10 Lunge W/Twist Weightlifting Bench Press (5 x 5 (Last 3 Across)) *Do a set every 2 minutes. 5 Bench Press @ 6/10 RPE 5 Bench Press @ 7/10 RPE 5 BenchContinue reading “CrossFit – Fri, Jun 30”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Echo Bike (moderate) 7 Single Arm Suitcase Deadlift (each side, moderate) 5 SIngle Arm Dumbbell Bench Press (each side, moderate) 3-5 Squat Cleans (start with empty bar and increase weight each set) -Then- Warm Up to workout weights. Metcon Metcon (Time) Complete ForContinue reading “CrossFit – Wed, Jun 28”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Cardio (Your Choice) then… 2-3 Sets: 10 Double Dumbbell Bulgarian Split Squat (5 each leg) 10 Slow Eccentric Single Arm DB Row (5 each arm) 5-10 Deficit Push Ups Weightlifting Shoulder Press 5 Strict Press + 10 Double Dumbbell Push Press @ 6/10 RPE 5Continue reading “CrossFit – Tue, Jun 27”