Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :20/:10 Bike then… 3 Sets: 12 Banded Good Mornings 10 Lunge w/Twist 8 Pushups to Downward Dog Metcon Metcon (AMRAP – Rounds and Reps) In a team of 3, complete AMRAP 21: 21 Wallballs (20/14) 15 Dbl DB Shoulder-to-Overhead (50s/35s) 9 DeadliftsContinue reading “Mr. Jones”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 Bike 10 Single Arm High Pull R/L (Light-Moderate) 10 Tall Cleans (empty bar) 10 Russian KB Swing (Light-Moderate) -Then- Build to 2nd Power Clean weight. Metcon Metcon (Time) With a partner, complete the following in “Conga Line” style: 4 roundsContinue reading “Takeover”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike 4x :30/:30 Ski then… 3 Sets: 20 Plate Hops 10 DB Strict Press (5/arm) 10 DB Front Squats 10 Red Band Pullaparts Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10Continue reading “CrossFit Open 22.3”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row then… 3 Rounds: 10 Air Squats 10 Red Band Pullaparts 30 Plate Hops Metcon Metcon (Time) CrossFit Games “Open 22.3:” 21 Ring Rows 42 Jumping Jacks 21 Thrusters 18 Jumping Pullups 36 Jumping Jacks 18 Thrusters 15 Pullups 30 JumpingContinue reading “NC Kids – 03102022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Row (Easy) 15 Banded Good Mornings 25 Plate Hops 15 Scorpions Metcon Metcon (4 Rounds for reps) 16 Minute EMOM (4 Rounds): 4 Rounds Minute 1: 50′ Single Arm Walking Lunges (50/35) Minute 2: 50 Double-Unders Minute 3: 15 KBContinue reading “Cowboy”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 200m Row 20 shoulder taps in push up plank 10 Banded Air Squats 5 Strict Pullups Metcon Metcon (Time) Complete the Following for Time: 40-30-20-10 Air Squats 20-15-10-5 DB Bench Press (50/35) 4-3-2-1 Rope Climbs Weightlifting Clean (5 x 1) 2Continue reading “California Girls”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 30 Jumping Jacks 20 Walking Lunges 10 Scorpions Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 Minutes: *Alternate rounds with a partner! 200 Meter Row 12 Alternating Hang Dumbbell Clean and Jerks 6 Hand Release Push Ups Weightlifting HangContinue reading “NC Kids – 03082022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike Then… 2-3 Rounds: 7 Single Arm KB Swings 7 Single Arm DB Press :30 Plank Hold (Hands) Metcon Metcon (2 Rounds for time) Complete 2 Sets For Times: 20 Hang Dumbbell Snatches (50/35) 20/15 Calorie Assault Bike 20 Hang Dumbbell CleanContinue reading “Fergilicious”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike then… 2 Rounds: 10 DB High Pull 10 DB Strict Press 10 Pushups Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10Continue reading “Area Codes”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 of Each: Foam Roll Lower Back Foam Roll Shoulders Banded Shoulder Distraction Banded Hip Distraction then… 4x :30/:30 Row then… 3 Rounds: 10 Kang Squats 5 Inchworms 10 Split Stance RDL (5/side) 5 Strict Pullups then… Warmup to Deadlift Weight. Metcon CrossFitContinue reading “CrossFit Open 22.2”