Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio then… 2-3 Sets: 0:20 Handstand Hold 4 Hanging Knee Raises 4 Kip to Swing 3-6 Squat Snatches (at ascending weight) Metcon Metcon (Time) With a Partner, Complete: AMRAP 3 Minutes: 24/18 Calorie Ski 12 Synchro Toes to Bar Max Reps SquatContinue reading “Dark Horse”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row then… 2 Sets: 5 Inchworms 10 Reverse Lunge w/Twist 15 Plate Hops 10 Alt. V-Ups 5 Ring Rows Weightlifting Clean and Jerk (5 x 2) 1 Power Clean + 1 Push Jerk @ 6/10 RPE 1 Power Clean + 1Continue reading “NC Kids – 03312022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Sets: :30 Bike 10 Kang Squats 10 Reverse Lunges 10 Ring Rows Metcon Metcon (Time) Complete the Following for Total Time: 5 Rounds: 6 DB Front Squats (2x 50s/35s) 6 Burpees Over the DB -Directly Into- 10 Rounds: 3 Hang Power CleansContinue reading “Can’t Stop”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… Burgener “Clean” Warmup 3x High Hang + 3 Hang + 3 Clean 5 Zombie Front Squat 5 Front Squats 5 Pause Front Squats 5 1 1/4 Front Squats 5 Pin Squats 3x 10 Second Eccentric Squats The Burgener Warm-Up (NoContinue reading “Drunk Dial”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: 5 Burpees 10 Scorpions 5 Ring Rows 10 Broad Jumps Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16: 16 DB Hang Clean + Jerk 200 Meter Run (Outside) 16 Pushups Weightlifting Push Jerk (5,5,4,4,3,3)

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Couch Stretch/Side 1:00 Banded Hip Distraction/Side 1:00 Banded Shoulder Distraction/Side 2 Sets: 10 KB Swings 10 Goblet Squats 10 KB Strict Press Metcon Metcon (3 Rounds for time) Complete 3 Sets For Times: 400 M. Run 30/24 Calorie Row 20/16 Calorie BikeContinue reading “Teenage Dirtbag”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Sets 1:00 Bike 15 Banded Good Morning 10 Cuban Press 5 Pushup to Downward Dog Metcon Metcon (4 Rounds for reps) With a partner, complete the following: AMRAP 5: 60/54/48 Calorie Row in remaining time… Pushups -Rest 2:00- AMRAP 5: 60/54/48 CalorieContinue reading “Funky Cole Medina”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike then… 3 Sets: 10 DB Upright Row (5/side) 10 Plate Hops 10 Cossack Squats (5/side) then…build to Squat Clean weight. Metcon Metcon (Time) Complete 8 Rounds for Time: 5 Pullups 5 Burpee Box Jump-Overs (24/20) 5 Squat Cleans (135/95)*Time Cap: 15Continue reading “Come As You Are”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 30 Jumping Jacks 20 Cossack Squats 10 Pushups Metcon Metcon (4 Rounds for time) Complete 4 Sets (Every 3:00): 10/7 Calorie Ski 10 AbMat Situps 10 Double DB Front Squats 10 Double DB Push Press Weightlifting Front Squat (10 xContinue reading “NC Kids – 03242022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row Then… 3 Rounds: 10 Lunge w/Twist 10 Ring Rows 10 Broad Jumps Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, Complete AMRAP 20: 20 Power Snatch (95/65) 40 Wallballs (20/14) 20 Toes-to-Bar *Every 2:00, including 0:00 complete 12/9Continue reading “Pumped Up Kicks”