Category Archives: WOD

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”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1 Minute Row (easy to moderate pace) 5 Power Cleans, 5 Front Squats, 5 Push Press (empty bar) 5 Inchworm 10 Reverse Lunge w/Twist Weightlifting DB Z-Press (5,5,4,4) https://www.youtube.com/watch?v=wce-elEhBHw5 Double DB Z-Press + 30 Seconds of Barbell Push Press 5 DoubleContinue reading “Square Dance”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Metcon Metcon (3 Rounds for time) With a partner, complete For Time: 3 sets: 15 Synchro Bar Facing Burpees 10/8 Rope Climbs (split) 15 Synchro Bar Facing Burpees -Rest 1:1 b/t sets- Midline Metcon (No Measure) 3-4 Rounds 10 Weighted GHD Situps to Parallel 10 DipContinue reading “Desecration Smile”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 Ski (easy) 20 second Hollow Hold 20 Static Bar Hang 10 Kettlebell Overhead Step Back Lunges (light/Moderate) (each arm) Weightlifting Clean Pull + Clean ((1+1)x3) 1 Clean Pull + 1 Clean @ 75-85% (OR 7.5-8.5/10 RPE) 1 Clean Pull +Continue reading “Strip My Mind”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 10 Jumping Squats 10 Banded Good Mornings 10 KB Swings Weightlifting Clean Pull + Clean (8 x 1) Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating full rounds, complete AMRAP 12: 6 Calorie Ski 12 Alt. DBContinue reading “NC Kids – 04072022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 2-3 sets: 10 Barbell Front Rack Step Ups 10 Dumbbell Tempo Sumo Deadlifts (3 second descent, fast up) (Medium Heavy) 10 Dumbbell Upright Row (heavy) Weightlifting Bench Press (5×5) 5 Bench Press (heavy) @ 7/10 RPE 30 Second AMRAP ofContinue reading “Slow Cheetah”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 250m Ski OR Row (Easy/Moderate Pace) 5 One Arm Hang & Shrug (each side) 10 Standing Banded Arch Hollows 5 Body Row on Bar (OR Ring Rows) 10 Box Step Ups 5 Inch Worms Metcon Metcon (4 Rounds for reps) 4Continue reading “By The Way”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: :30 Jog 10 Air Squats 5 Burpees 10 Scorpions Metcon Metcon (5 Rounds for time) Every 3:00 x 5 Sets For Time: 10 DB Thrusters 200 Meter Run 10 DB Bench Press Weightlifting Front Rack Lunge (5 x 6) CompleteContinue reading “NC Kids – 04052022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski 10 Hanging Scap Retraction 5 Strict Pull Up 5 Inchworm 10 Cossack Squats Metcon Metcon (Time) Complete For Time: 30-20-10 Toes to Bar 15-12-9 Overhead Squat (95/65)Rx+: Complete For Time: 42-30-18 Toes to Bar 21-15-9 Overhead Squat (115/80) WeightliftingContinue reading “Dani California”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Sets: 1:00 Cardio 20 Plate Hops 10 Pushups 10 Good Mornings Metcon Metcon (AMRAP – Rounds and Reps) In teams of 3, complete the following: AMRAP 24: 12/9 Calorie Row 50′ OH DB Walking Lunge (50/35) 12 DB Bench (50s/35) *50 DoubleContinue reading “Under the Bridge”