Category Archives: WOD

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio then… 2 Rounds: 10 Stepback Lunges (Total) 30 Flutter Kicks (Total) 5 Push Ups to Downward Dog Weightlifting Push Press (5 x 6) *After each set, complete 10 DB Bent over Rows Metcon Metcon (AMRAP – Rounds and Reps) CompleteContinue reading “NC Kids – 01042022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3x :20/:10 Bike then… 3 Rounds: 5 Inchworms 10 Cossack Squats (total) 10 PVC Passthrough 10 Bent Over Rows (total) Weightlifting High-Hang Snatch (2×3@65%, 3×3@70%) Take about 5 Minutes to Warmup with the following Snatch Accessory Lifts (5 reps each): -Snatch Deadlift -SnatchContinue reading “Party In the U.S.A.”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row Then… 2 Rounds: 10 PVC Passthroughs 10 Lunge w/Twist 10 Pushups 10 Banded Good Mornings Metcon Metcon (AMRAP – Rounds and Reps) With a partner, partitioning reps as desired, complete AMRAP 21: 20 Wallballs (20/14) 21 Calorie Ski 20 CleanContinue reading “New Year’s Eve”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 4:00 Clock: :30 Jumping Jacks 10 V-Ups 10 Pushups Weightlifting Power Snatch (Every :30 for 6:00 x 2) Metcon Metcon (Time) Complete 3 Rounds for Time: 15 DB Thrusters 30 Jumping Jacks 15 Pushups 30 Jumping Jacks

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Ski 10 DB Cuban Press (Light) 10 Single Arm High Pull R/L (Light) 10 Single Arm Press R/L (Light) 5 Inchworms Metcon Metcon (3 Rounds for reps) With a partner, complete the following: AMRAP 9: 18 Calorie Ski 9 SynchroContinue reading “Can’t Stop”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Bike or Run 15 Banded Good Morning 10 Russian KB Swing (Moderate) 10 Ring Kip to Swing 5 Ring Dips Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/BackwardsContinue reading “Empire State of Mind”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row then… 3 Rounds: 10 Big Arm Circles (Forward/Backward) 4 Inchworms 8 Birddogs (4 each side) Weightlifting Dumbbell Deadlift (6 x 5) Metcon Metcon (2 Rounds for reps) 2 Sets: AMRAP 6: 6 Burpees over the DB 12 Dumbell Snatches 6Continue reading “NC Kids – 12202021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Ski :30 Handstand Hold 20 Alt. Leg V-Up 10 PVC Pass Through 10 PVC Overhead Squat 10 PVC Squat Snatch -Then- Build to Overhead Squat weights. Weightlifting Front Squat (4 x 5) 4 Sets of 5 Front Squat with (3:3:3:0) Tempo *3Continue reading “Burning Man”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Machine then… 2 Rounds: 10 Banded Air Squats 5 Kip to Swing 5 Knee Tucks 5 Strict Pull Ups 5 Inchworms Metcon 12 Days of CrossFit (Time) “12 Days of CrossFit” 1 Squat Snatch (135/95#) 2 Box Jumps (30/24″) 3 Push PressesContinue reading “12 Days of Christmas”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio then… 2 Rounds: 10 Air Squats 5 Inchworms 10 PVC Snatches Metcon 12 Days of CrossFit (Time) “12 Days of CrossFit” 1 Squat Snatch (135/95#) 2 Box Jumps (30/24″) 3 Push Presses (135/95#) 4 Toes-to-Bar 5 Hang Power Cleans (135/95#)Continue reading “12 Days of Christmas”