Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Ski 1:00 Run then… 2 Rounds: 10 Broad Jumps 10 Walking Lunges 10 Pushups Metcon Metcon (3 Rounds for reps) With a partner, complete the following: AMRAP 6: 60/54/48 Calorie Row Max Reps in remaining time: Hang Clean (155/105) -Rest 2:00- AMRAPContinue reading “Patiently Waiting”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio then… 2 Rounds: 10 Red Band Pullaparts 10 PVC Muscle Snatch 10 PVC OH Squat then… Build to Snatch Weight #2 Metcon Metcon (3 Rounds for reps) Every 4:00 for 3 Rounds: 21/15 Calorie Bike 15 Pullups *Max Reps Squat SnatchContinue reading “Chloe Kim”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 2 Rounds: 5 Inchworms 10 Jumping Air Squats 5 Strict Press Weightlifting Push Press (7 x 5) Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 10: 10/7 Calorie Ski 10 DB Thrusters 10 Pullups/Ring Rows

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 50 Plate Hops 10 goblet squats ((light/moderate) 10 goblet push presses (light/moderate) 5 Jumping Air squats Weightlifting Clean and Jerk (2+2 x 2, 2+1×2) 2 Power Clean + 2 Push Jerk x 2 @78% of 1RM Clean 2 Power Clean +Continue reading “Mikaela Shiffrin”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3-5 minute bike OR Row (build from easy to moderate throughout) -then- 2-3 Sets: 10 Single arm Dumbbell Suitcase Deadlifts (each side) (light/moderate) 0:30 Handstand or DB OH Hold 15 banded good mornings Metcon Metcon (Time) Complete For Time: 9-12-15-12-9 Calorie Row DeadliftContinue reading “Shaun White”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 5 Burpees 10 PVC Good Mornings 10 PVC Strict Press Metcon Metcon (5 Rounds for distance) Every 3:00 for 15:00: (5 Rounds) 12 Deadlifts 9 Power Cleans 6 Push Press *Max Distance Row in remaining Time Weightlifting Thruster (6 xContinue reading “NC Kids – 02082022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Ski OR Row then… 2 Rounds: 4 spiderman lunge stretch (each side) 4 inch worms 4 box step ups 3 strict pull ups Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 9: 9 Toes-to-Bar 9 Burpee Box Jump-Overs (24/20) Weightlifting BackContinue reading “Helena”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:30 Bike (moderate) 5 Seated Rope Pulls 10 hanging scap retractions, 10 kip to swing 10 goblet step back lunges (light) 10 goblet squats (light) Metcon Metcon (Time) With a partner, complete for time: 10 Rope Climbs 300 ft Front Rack Double DumbbellContinue reading “Blurry”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio 10 Inchworm w/Push Up 10 Front Squat 10 Strict Press 10 PVC Passthrough 10 PVC Overhead Squat 10 PVC Squat Snatch -Then- Build to Squat Clean and Jerk and Squat Snatch weight. Optional Warmup (No Measure) Crossover Symmetry Activation Then… HipContinue reading “Like A Boss”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Easy Row then… 2 Rounds: 10 Scorpions 10 Cossack Squats 10 Ring Rows 10 PVC Passthroughs Metcon Metcon (2 Rounds for reps) Every 3:00 (2:00 on/1:00 rest) for 24 minutes: (2 Rounds) 1 – Max Calorie Run 2 – Max RepsContinue reading “NC Kids – 02032022”