Category Archives: WOD

Crossfit North Cloud – N.C. Athletics Warmup Warmup (No Measure) 1:00 Run 1:00 Bike 1:00 Ski then… 3 Rounds: 5 Pushups 10 Cossack Squats (5/side) 10 Single Arm DB High Pulls 5 Banded Good Mornings Weightlifting Clean (8 x 1 (Build to workout weight)) Metcon Metcon (Weight) EMOM 20: 3 Power Cleans 6 Burpees-over-the BarContinue reading “N.C. Athletics – Mon, Jun 26”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2 Rounds: 200 Meter Run 5 Inchworms 10 Walking Lunges Metcon Metcon (2 Rounds for reps) With a partner, complete the following: AMRAP 5: 10 Pushups (5 each) 10 Squats (5 each) Run 100 M. together -Rest 2:00- AMRAP 5: 10 Burpees (5 each) 10Continue reading “N.C. Kids – Mon, Jun 26”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Bike then… 2 Sets: 10 Russian Baby Makers 10 Banded Good Mornings 10 AbMat Situps Weightlifting 1 Tempo Back Squat + 5 Back Squat ((1 + 5) x 5) *Tempo is 3 seconds down, 2 second hold in bottom.1 Tempo Back Squat + 5 BackContinue reading “CrossFit – Mon, Jun 26”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Jog then… 3 Rounds: 20 Plate Hops 15 Bent Over Barbell Rows 10 Russian Baby Makers Metcon Metcon (Distance) With a Partner, Complete for Total Distance: Every 6:00 for 5 Sets (30 Minutes) 120 Double-Unders 40 Wallballs (20/14) 40 Pushups *In Remaining time of eachContinue reading “CrossFit – Sat, Jun 24”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Ski then… 2-3 Sets: 10 Walking Lunge W/Twist 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Weightlifting Bench Press (5 x 3 (3/4/5 are ACROSS)) *Do a set every 1 minute 30 seconds. 3 Bench Press @ 6/10 RPE 3Continue reading “CrossFit – Fri, Jun 23”

Crossfit North Cloud – N.C. Athletics Warmup Warmup (No Measure) 1:00 Pigeon Stretch/Side 1:00 Bike 1:00 Ski then… 2 Rounds: 15 Scorpions 10 Walking Lunge W/Twist 5 Pushups Weightlifting Alt. DB Bench Press (6 x 6) Alternating Dumbbell Bench Press *Hold non-working arm extended*6 Reps PER arm Back Rack Lunge 10 Barbell BackRack Lunge (5+5)Continue reading “N.C. Athletics – Thu, Jun 22”

Crossfit North Cloud – N.C. Kids Warmup 1,000 M Team Rowling (Time) Stop Every 100 for burpees Weightlifting Power Clean (8 x 3 (Add weight as possible)) Complete 8 sets of 3 reps, adding weight as possible. Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, alternating MOVEMENTS, complete as many rounds and repsContinue reading “N.C. Kids – Thu, Jun 22”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 4x :30/:30 Row then… 2 Sets: 50 Ft. Earthquake Bar Overhead Carry 20 Cossack Squats (10/side) 10 Banded Good Mornings Weightlifting Front Squat (5 x 3) 3 Front Squat @ 7/10 RPE 3 Front Squat @ 7/10 RPE 3 Front Squat @ 7/10 RPE 3 FrontContinue reading “CrossFit – Wed, Jun 21”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warmup Warmup (No Measure) 4x :30/:30 Row then… 2 Sets: 30 Plate Hops 20 Cossack Squats (10/side) 10 Banded Good Mornings Weightlifting Front Squat (5 x 3) 3 Front Squat @ 7/10 RPE 3 Front Squat @ 7/10 RPE 3 Front Squat @ 7/10 RPE 3Continue reading “N.C. Athletics – Wed, Jun 21”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3:00 Airrunner then… 3 Rounds: 20 Lateral Jumps 10 Ring Rows 5 Pushups Metcon Metcon (Distance) With a Partner, Complete AMRAP 15: 3 Burpees over the DB 6 Front Squats 9 Push Press *Partner B rows for max distance with Partner A works through theContinue reading “N.C. Kids – Wed, Jun 21”