Category Archives: WOD

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Distance) 5 Min Easy, 4 Min Mod (80-85 RPM) 4 Min Easy, 4 Min Mod (85 RPM) 4 Min Easy, 3 Min Hard (85-90 RPM) 3 Min Easy, 3 Min Hard (90 RPM) 3 Min Easy, 2 Min Harder (90-95 RPM) 2 Min Easy,Continue reading “Engine Rx – 03222022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Sets: 1:00 Jog 5 Banded Air Squat 5 Inchworm w/Push Up 10 Red Band Pullaparts Metcon Metcon (2 Rounds for time) 2 Sets: 300/250 Meter Ski 30 Air Squats 10 Burpee Pull Ups -Rest 2:00 b/t sets- Weightlifting Flow goes as follows:Continue reading “Overnight Celebrity”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Cardio (Your Choice) 10 Squat Jumps 10 Alt. Leg V-Ups 5 Pushups Metcon Metcon (AMRAP – Reps) EMOM 12: 5 Cleans 5 Burpees Over the Bar *If you don’t complete in the minute, take the next minute off. WeightliftingContinue reading “NC Kids – 03222022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 Ski (10 Damper) 20 Alt. Leg V-Up 10 Hanging Scap Retraction 5 Strict Pull Up Metcon Metcon (4 Rounds for reps) 12 Minute EMOM: (4 Rounds) Minute 1: 15 AbMat/GHD Sit Ups Minute 2: 200/150 Meter Run Minute 3: 2Continue reading “West Texas Rain”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 100 M. Jog 5 DB Hang Cleans 5 Pushup to Downward Dog 10 Alt. V-Ups Metcon Metcon (4 Rounds for reps) With a Partner, Complete the following: AMRAP 7: 14/9 Calorie Ski 14 Pullups -Rest 1:00- AMRAP 7: 14 Burpee BoxContinue reading “Mr. Brightside”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Accumulate 5 Minutes Cardio -into- 2 Sets: 7 Single Arm Dumbbell Front Squats (each side) (moderate) (moderate) 7 Pushups Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10Continue reading “Last Friday Night”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Cardio (Bike/Row/Run/Ski) 5 Inchworms 10 Cossack Squats (Total) 15 Plank Shoulder Taps (each side) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 5 Burpees 10 Hang Cleans 15 Air Squats 10 Push Press 5 Pullups Weightlifting Metcon (NoContinue reading “NC Kids – 03172022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 20/15 Calorie Row (easy to moderate) 15 Romanian Deadlifts 10 DB Upright Rows 5 Strict Pull Ups Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10Continue reading “Smoke On the Water”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 cardio (your choice) 3-5 power snatches (ascending weight) 3-5 power clean and jerks (ascending weight) 0:15 Handstand Hold 10 Shoulder Taps (HS or Plank) then… Build to Snatch and Clean & Jerk Weight Metcon Metcon (Time) Complete For Time: 20Continue reading “Up, Down”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 5:00 Clock: :30 High Knees 10 Alternating Bodyweight RDLs (Total) 5 Pushups Metcon Metcon (4 Rounds for reps) In “Tabata” Format: 1 – Walking Lunges 2 – Burpees 3 – Dbl DB Power Cleans 4 – Box Jumps Weightlifting Bench Press (5Continue reading “NC Kids – 03152022”