Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Couch Stretch 1:00 Tricep Smash then… 2-3 Sets: 1:00 Bike or Run 15 Banded Good Morning 10 Single Arm High Pull R/L (Light-Moderate) Weightlifting Hang Clean (3-2-1-3-2-1-3-2-1) *Rest as needed between sets **Start around 70-75% of your max clean and work toContinue reading “No Way Out”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike 10 Kang Squats 10 Strict Press 20 Alt. Leg V-Up Metcon Metcon (2 Rounds for reps) With a partner, complete the following for Max Rounds and Reps: AMRAP 15: 28 Wallballs (20/14) 7 Pullups -Rest 5:00- AMRAP 15: 21Continue reading “When I Come Around”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio (your choice) then… 2 Sets: 10 Step Back Lunge R/L 5 Box Step Up R/L 10 Shoulder Taps (Handstand or Plank) Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20inContinue reading “Up In Here”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Jog 10 Stepback Lunges (Total) :30 Plank Hold Metcon Metcon (AMRAP – Rounds and Reps) In a team of 2: AMRAP 12: 9 Box Jump-Overs 9 Dbl DB Squat Clean 9 Burpees over the Bar *9/6 Calorie Ski toContinue reading “NC Kids – 01202022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 800 M. Bike 10 Single Arm High Pull R/L (Light-Moderate) 10 Single Single Arm Press R/L (Light-Moderate) 10 Russian Kettlebell Swings (moderate) 10 Hanging Scap Retraction 10 Kip to Swing 5 Strict Pull Up Metcon Metcon (Time) “Cross-Country Helen” With a partner: 1200Continue reading “A Light That Never Comes”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 250/200m Ski 10 Double KB Front Squat (Light-Moderate) 10 Double KB Push Press (Light-Moderate) -Then- Build to Thruster weight. Metcon Metcon (Time) Complete For Time: 80 Double-Unders 20 Thrusters (75/55) -rest 2:00- 70 Double-Unders 18 Thrusters (75/55) -rest 2:00- 60 Double-UndersContinue reading “Get Back”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 200m Jog 10 Single Arm High Pull R/L (Light-Moderate) 10 Single Arm Press R/L (Light-Moderate) 10 Russian Kettlebell Swings (moderate) 10 Ring Rows Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups WeightliftingContinue reading “NC Kids – 01182022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Run (Moderate) 10 Squat Jumps 15 Banded Good Morning -Then- Build to MetCon Deadlift Weight Weightlifting Snatch High Pull + Power Snatch + Snatch (5 x 1 (Every :90)) *Touch-n-go on the complex Metcon Metcon (5 Rounds for time) EveryContinue reading “Up Down”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :20/:10 Bike 10 Kang Squats 10 Pushup to Downward Dog 10 Single Arm Dumbbell High Pull (Light-Moderate) (each side) 10 DB SA Sotts Press/Side Metcon Metcon (AMRAP – Rounds and Reps) With a partner, only one working at a time, complete AMRAPContinue reading “The Revenge”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Machine (your choice) 1:00 Thoracic Can Opener 20 Shoulder Taps in Handstand or Plank 10 Dumbbell Suitcase Deadlifts (moderate) (each side) 5 One Arm DB Hang C&J/side 10 Kip to Swing, 5 Strict Pull Ups Metcon Metcon (Time) Complete 5 Rounds ForContinue reading “Walk It Out”