Category Archives: WOD

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Time) Part 1: 4 Sets 3 Min at SR 22-26 (Moderate Pace) 90 Sec at SR 18-22 (Easy Pace) *Rest 1 Min after each set. Part 2: 5 Sets 15 Sec at SR 34+ (Sprint) 45 Sec at SR 18-22 (Easy Pace) *No additionalContinue reading “Engine Rx – 02222022”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Run or Row 10 Lunge Elbow to the Floor (Total) 30 Flutter Kicks Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 400 M. Run -AMRAP In Remaining Time- 6 Dumbbell Power Cleans 12 Situps 6 Burpees over theContinue reading “NC Kids – 02222022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Run or Bike 10 Goblet Squats 10 Strict Press 25 Plate Hops Metcon Metcon (2 Rounds for time) 2 sets (1 set every 5 minutes): 20/16 Calorie Row 20 Wall Balls (20/14) 80 Double-UndersRx+: 2 sets (1 set every 5Continue reading “Without Me”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00-2:00 Cardio 20 Alt. Leg V-Up 10 Inchworm w/Push Up 10 Air Squat 10 Hanging Scap Retraction Metcon Metcon (2 Rounds for reps) Complete 2 Rounds through the following with a Partner: AMRAP 3 Minutes 500/450/400m Ski Max Synchro Toes to Bar -restContinue reading “Square Dance”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski 5 Front Squat (empty bar) 5 Strict Press (empty bar) 10 Ring Rows 10 Pushup to Downward Dog Weightlifting Snatch Balance + OH Squat (2,1,1,1) 1 Snatch Balance + 1 Overhead Squat x 2 sets @65% of 1RM SnatchContinue reading “Disco Inferno”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… 2 Rounds: 20 Jumping Jacks 15 Air Squats 10 Bird Dogs 5 Pushups Metcon Metcon (5 Rounds for reps) EMOM 15: Minute 1 – 20 Walking Lunges Minute 2 – 15 Hand Release Pushups Minute 3 – 10Continue reading “NC Kids – 02172022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Cardio 10 Kip to Swing 5 Negative Strict Handstand Push Up (kick down and reset each rep) Weightlifting Back Squat (5,4,3,2) 5 Back Squat @ 65% (6.5/10 RPE) 4 Back Squat @70% (7/10 RPE) 3 Back Squat @ 75% (7.5/10Continue reading “Gin N’ Juice”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike (10 Damper) 10 Single Arm High Pull R/L (Light-Moderate) 10 Single Arm Press R/L (Light-Moderate) 10 Single Arm KB Swing R/L (Light-Moderate) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/LContinue reading “In Da Club”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 6:00 Clock: :30 Run 24 Plate Hops 12 Alternating Bodyweight RDLs (Total) 4 Inchworms Weightlifting Hang Clean (7 x 3) Metcon Metcon (6 Rounds for reps) 6 Sets: (1 Set every 3 Minutes) 250 Meter Row 10 Double DB Clean & JerkContinue reading “NC Kids – 02152022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Row 15 Banded Good Morning 10 Hanging Scap Retraction 5 Inchworm -Then- Build to Deadlift weight. Metcon Metcon (Time) Complete For Time: 21-15-9 Deadlift (225/155) Burpee Pull UpRx+: 21-15-9 Deadlift (275/185) Burpee Chest-to-Bar Time Cap: 12:00 Weightlifting High-Hang Snatch (5Continue reading “Forgot About Dre”