Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 200m Ski (OR Row) 8 Upright Rows 8 Goblet Squats (light/moderate weight) 4 half kneeling single arm kettlebell presses (light weight) (each side) 4 Strict Pullups Metcon Metcon (Time) Complete For Time: 80 Wallballs (20/14) 60 AbMat/GHD Situps 40 Wallballs (20/14)Continue reading “One Step Closer”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :20/:10 Bike Then… 2 Rounds: 10 Banded Good Mornings 5 Inchworms 10 Scorpions 5 PVC Passthroughs Metcon Metcon (Time) 6 Sets: Row 250/200 Meters 20 Alt. Hang DB Snatches (50/35) 15 Pushups -rest 1:00 btwn. sets- Weightlifting Power Snatch (3 x 10Continue reading “Bring It Back”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Run 1:00 Ski then… 2 Rounds: 10 Pushups 10 Squats 10 Lunge w/Twist Metcon Metcon (5 Rounds for reps) EMOM 15 (5 Rounds): Minute 1 – 9/7 Calorie Row Minute 2 – 9 Burpees over the DB Minute 3 – 9Continue reading “NC Kids – 02012022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Jog 1:00 Ski 10 Banded Air Squat 10 Alt. Leg V-Up (each side) 10 Kip Swings Metcon Metcon (4 Rounds for time) 4 Sets For Times: 20/15 Calorie Bike 40 Air Squat 20 Toes to Bar *New set every 5:00.Rx+: 4 Sets:Continue reading “Infamous”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 250m Ski (OR Row) 10 single arm kettlebell russian swings (each side) 5 Inchworm w/Squat 10 Empty bar power snatches 20 Plank Shoulder Taps Metcon Metcon (3 Rounds for reps) With a partner, partitioning work as desired, complete 2 Sets of the following:Continue reading “I Write Sins Not Tragedies”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: 1:00 Cardio (your choice) (build from easy to moderate) 10 Box Jumps with step down 10 Pistols to a box (lower height each round) 3-6 clean and jerks (build in weight each set) -then- build to your 2nd to last weightContinue reading “Send the Pain Below”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Run or Row 10 High Knees (total) 10 V-Ups 10 Cossack Squats (total) Metcon Metcon (2 Rounds for reps) With a partner, complete for time: AMRAP 9: 20 Box Jumps 10 Double Dumbbell Clean and Jerks -Rest 2:00- AMRAPContinue reading “NC Kids – 01272021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row 10 spiderman lunge stretch (each side) 10 Pushup to Downward Dog then… 3-5 Minutes of SU/DU practice Metcon Metcon (3 Rounds for reps) 6 Rounds for Max Reps: 1 Minute Max Calorie Row 1 Minute Max Burpees 1 Minute MaxContinue reading “Better Days”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 10 Single Leg RDLs (each side) (light/moderate) 5 Single Arm DB Strict Press (R/L) 20/16 Calorie Row Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 9: Buy-In: 400 Meter Run *In remaining time: 15 Box Jump-Overs (24/20) 12 AbMat/GHD SitupsContinue reading “All I Do Is Win”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Jumping Jacks 5 Inchworms 5 Pushup to Downward Dog :30 Hollow Hold Metcon Metcon (5 Rounds for reps) 5 Sets: 1 Minute Max AbMat Situps 1 Minute Max Pushups 1 Minute Max Goblet Squats -Rest 1 Minute- Weightlifting BulgarianContinue reading “NC Kids – 01252021”