Category Archives: WOD

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 10 Big Arm Circles (Forward/Backward) 20 Russian Twists 30 Plank Shoulder Taps Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating FULL ROUNDS, complete AMRAP 15: 5 Hand-Release Pushups 5 Squat Cleans 5 Box Jump-Overs Weightlifting 3-Position CleanContinue reading “NC Kids – 01132022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 1:00 Row (Easy to Moderate) 7 Cossack Squats (each side) 7 Single Arm Dumbbell Presses (each side) (light) Weightlifting 3 Position Clean + Jerk (4 x 1+1+1+1) 1 Above knee + 1 Below Knee + 1, 1″ off floor + 1Continue reading “Meet Virginia”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 250m Ski OR Row 5 Inchworms 10 Box Jumps with Step Down Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 SingleContinue reading “Brooklyn Kid”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio 12 Banded Monster Walks (each direction) then… 2 Rounds: 12 Cossack Squats 8 Lunge Elbow to the Floor (Total) 4 Push Ups to Downward Dog Pose Metcon Metcon (7 Rounds for reps) Every 2:00 for 7 Rounds (14 Minutes): 10/7Continue reading “NC Kids – 01112022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio (Your Choice) 15 Good Mornings then… 2 Sets: 10 Alt. V-Ups 10 DB Thrusters (light) Metcon Metcon (Time) With a partner, alternating Full Rounds, complete 6 Rounds EACH (12 Total): 12 Toes-to-Ring 3 Squat Cleans (185/115)Rx+: 15 T2R 3 Squat CleansContinue reading “Friends in Low Places”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Cardio (your Choice) 8 Single Arm Kettbell Swings (each Side) (light/moderate) 12 Alternating V Ups Metcon Metcon (4 Rounds for reps) With a partner, complete 4 Rounds of the following: AMRAP 6: 30/27/24 Calorie Bike 30 GHD/AbMat Situps 30 AmericanContinue reading “On Fire”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 1:00 Row or Ski 6 Goblet Squats 12 Banded Good Mornings 6 Strict DB Press (each arm) Weightlifting Front Squat (10×3 @ 75% of 1-RM) Every minute on the minute for 10 minutes. Metcon Metcon (2 Rounds for time) WithContinue reading “Tunnel Vision”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… 2 Rounds: 5 Inchworms 10 Squat Jumps 10 Kettlebell Swings 5 V-Ups Metcon Metcon (3 Rounds for reps) Complete EMOM 15: 1-Max DB Bench Press 2-Max AbMat Situps 3-Max Box Jumps 4-Max Calorie Row 5-Rest Weightlifting Deadlift (6Continue reading “NC Kids – 01062022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Set: 250m Row 10 Single Arm Kettlebell Step Back Lunges (light) (each side) 8 hanging scap retractions 6 kip to swing 4 strict pull ups Metcon Metcon (Time) Complete For Time: 50’ Double Kettlebell Front Rack Walking Lunge (53s/35s) 20 Toes toContinue reading “Burnin’ For You”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Set: 300m Jog 10 empty bar power snatches 10 empty bar power clean and jerks 15 Ring Rows Metcon Metcon (6 Rounds for reps) On a 23 Minute Running Clock: 0:00-3:00 Run 400/300 Meters Max Rope Climbs -Rest 1:00- 4:00-7:00 Run 400/300Continue reading “Get Down”