Category Archives: WOD

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row then… 3 Rounds 10 Kang Squats 5 Inchworms 10 Plate Hops 5 Pushups Metcon CrossFit Games Open 22.2 Teens RX (Ages 14-15) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 95-lb Barbell M: 135-lbContinue reading “NC Kids – 03032022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 Row 10 Hanging Scap Retraction 10 Single Arm High Pull R/L 10 Kang Squats -Then- Build to Power Clean weight. Metcon Metcon (4 Rounds for reps) 20 Minute EMOM (4 Rounds): Minute 1: 200 Meter Run Minute 2: 8 Pullups/4Continue reading “Astounded”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 200 Meter Run 10 Jumping Lunges :30 Plank Hold Metcon Metcon (AMRAP – Reps) EMOM 15: Minute 1 – 12 DB Hang Cleans Minute 2 – 9 Pullups Minute 3 – 6 Burpees over the Bar Weightlifting Metcon (No Measure)Continue reading “NC Kids – 03012022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 Ski :30 Handstand Hold 10 Kip-to-Swing 20 Alt. Leg V-Up 10 Step Back Lunge Metcon Metcon (2 Rounds for time) Complete 2 Sets for Time: 5 Handstand Pushups 10 Toes-to-Bar 50’ Double Dumbbell Front Rack Lunge (50s/35s) 10 Toes-to-Bar 5Continue reading “Real World”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets 1:00 Row 20 Alt. Leg V-Up 10 Single Arm Thruster R/L (Light-Moderate) 5 Inchworms 5 Squat Jumps Metcon Metcon (Time) Complete 3 Sets for Total Time: 18 AbMat or GHD Sit Ups 12 Thrusters (95/65) 6 Burpee Box Jump Over (24″/20″)Continue reading “Pearl Snaps”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Jog 20 Alt. Leg V-Up 25 Single Unders 5 Strict Pull Ups 10 Single Arm Dumbbell Suitcase Deadlift (Light) (each arm) 10 Single Arm Dumbbell High Pull (Light) (each arm) 10 Single Arm Dumbbell Press (Light) (each arm) Metcon MetconContinue reading “Butterfly Effect”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row then… 3 Rounds: :30 Handstand Hold 10 Banded Good Mornings 10 DB Strict Press 10 Broad Jumps Metcon CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walksContinue reading “CrossFit Open 22.1”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 SkiErg then… 2 Rounds: 10 PVC Push Press 10 Pushups 20 Jumping Jacks 10 PVC Overhead Squats 10 Banded Good Mornings Metcon CrossFit Games Open 22.1 Teens Scaled (Ages 14-15) (AMRAP – Reps) Complete as many rounds as possible inContinue reading “NC Kids – 02242022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 10/7 Calorie Bike 10 Step Ups 5 Strict Pull Ups 200m Jog Metcon Metcon (3 Rounds for reps) 18 Minute EMOM: (3 Rounds) Minute 1: 150m/120m Run Minute 2: 10 Box Jumps (24″/20″) Minute 3: 15/12 Calorie Bike Minute 4: 6Continue reading “Family Affair”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Easy Bike -then- 2 Rounds: :30 Static Ring Hang 20 Reverse Lunges 10 Pushups Metcon Metcon (Time) Complete For Time: 3-6-9-12-15 Dumbbell Power Cleans (50s/35s) Toes-to-Bar Burpee Over DumbbellsTarget Time: 7 Minutes Time Cap: 11 Minutes Weightlifting Power Clean + Front SquatContinue reading “Nothin’ But a G Thang”