Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Cardio 10 Inchworm w/Push-Up :30 Elbow Plank Metcon Metcon (Time) Complete 4 Rounds for Time: 400m Run 10 Pullups 5 Wall Walks Weightlifting Bench Press (5 x 8 (Wide Grip)) 8 Wide Grip Bench Press @ 7/10 RPE AMAP inContinue reading “Highest In the Room”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski 5 Muscle Snatch 10 Broad Jumps then… “Burgener Snatch Warmup” 5 Reps of Each Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” Snatch land – “FOOT WORK”Continue reading “First Class”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Cardio 10 Red Band Pullaparts 10 DB Push Press 10 DB Front Squats 10 Ring Rows Metcon Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Accessory Work Metcon (No Measure) 3Continue reading “NC Kids – 04192022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete: 2:00 Bike 10 Inchworm w/Squat 10 Front Squat 10 Strict Press then… 2 Sets: Front Squat Skill Transfer Exercises 3 No Hand (Zombie) Front Squats 3 Two second Pause Front Squats 3 One and a quarter Front Squats 1 10 second negativeContinue reading “Bad Boy for Life”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Jog/Walk then… 3 Sets: 15 Plate Hops 10 Russian KB Swings 5 Pushups Metcon PassionWOD (Time) Complete for time: 100 Double-Unders 800 M. Barbell Carry (95/65) 100 Burpees*Back Rack Barbell Carry

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Row 10 Single Arm Dumbbell Presses (moderate weight) (each side) 10 One Foot Plate Hops/Side 10 Shrimp Squats/Side Metcon Metcon (AMRAP – Rounds and Reps) With a partner, partitioning reps as desired, complete AMRAP 25: 50/40 Calorie Assault Bike 50Continue reading “Sister Christian”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio Then… 3 Sets: 5 Muscle Clean 5 Muscle Snatch 5 Strict Pullup 10 Walking Lunges Weightlifting Clean Deadlift to Mid-Thigh + Clean + Jerk (Every :90 x 4) Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push JerkContinue reading “Tron”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio (you choose) then… 3 Sets: 5 Pushups 10 Plate Hops 10 Banded Good Mornings 5 PVC Passthroughs Metcon Metcon (4 Rounds for time) Every 5:00, for 4 Sets: 10/7 Calorie Ski 10 Deadlifts 10 DB Push Press 10 Box JumpContinue reading “NC Kids – 04142022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 10 Calorie Bike 50ft Single Arm Dumbbell/Kettlebell Overhead Carry (moderate) (each side) 10 Walking Lunges Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating FULL ROUNDS, complete AMRAP 12: 12/9 Calorie Ski 6 Double DB Box Stepovers (24/20) (50s/35s)Continue reading “Leave Out All the Rest”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 5 Inchworms 10 Burpees 15 Lunges 10 Kang Squats 5 Pushups Metcon Metcon (5 Rounds for reps) EMOM 15: 1- 100 Meter Run 2- 10 AbMat Situps 3- 5 Devil Press Weightlifting Paused Back Squats *3 Second Pause in theContinue reading “NC Kids – 04122022”