Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :20/:10 Bike then… 2 Rounds: 10 Red Band Pullaparts 5 Inchworms 10 Stepback Lunges w/Twist Metcon Metcon (4 Rounds for reps) Every 2:00, for 32:00 (4 Rounds): 1-30/24 Calorie Run 2-30 Air Squats 3-30/24 Calorie Ski 4-30/24 Pushups Accessory Work Metcon (NoContinue reading “Cousin Eddie”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 30 Plate Hops 10 Stepback Lunges (Total) 10 Alt. V-Ups Weightlifting Clean Pull + Clean 1 Clean Pull + 1 Clean x 2 sets @80-85% of 1RM 1 Clean Pull + 1 Clean x 3 sets @85-90% of 1RM MetconContinue reading “NC Kids – 12212021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Ski 2 Sets: 10 Single Dumbbell Upright Rows (Each Arm) 10 Lateral Step Ups (Each Leg) 20 Alternating Leg V-Ups Metcon Metcon (Time) Complete 5 Rounds For Time: 8 Single Arm Hang Dumbbell Clean and Jerks (50/35) 10 AbMat or GHD SitContinue reading “Kevin McCallister”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Machine (moderate) 1:00 Single Unders 10 Kipping Swings 5 Strict pull ups 5 Inchworms Weightlifting Front Squat (5 x 4 @95-100% of 1-RM Clean) Metcon Metcon (Time) Complete For Time: 45 Double Unders 20 Pull Ups 45 Double Unders 15Continue reading “Buddy the Elf”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Jog then… 2 Sets: 10 goblet squats (light) 10 V-Ups Metcon Metcon (AMRAP – Rounds and Reps) With a partner, switching every 200 M. Run completed: AMRAP 21 Minutes: 20 Wall Balls (20/14) 20 AbMat/GHD Sit Ups *200m Run -rest 2:00- WithContinue reading “Hey Jude”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 cardio (your choice) 10 Air squats 5 Pushup to Downward Dog 10 Hanging scap retractions 6 Kipping Swings 2 Strict Pullups 5 Single arm dumbbell thrusters (each side) (light) Metcon Metcon (2 Rounds for time) Complete For Time: 15-10-5 DumbbellContinue reading “When You Were Young”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 goblet squats (light) 10 V ups, 10 sit ups 100m Jog Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10:00: 10 Double DB Deadlifts 10 Double DB Thrusters 10 Pullups/Ring Rows Weightlifting DB Bench Press (5 x 5 Across)

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 50 Single Unders 6 Dumbbell Snatches (Light) 6 Dumbbell Overhead Squats (Light) 3 strict pull ups 0:20 Handstand Hold Weightlifting Snatch + OH Squat ((3+2)x2@70%, (3+2)x3@75%) 3 Power Snatch + 2 Overhead Squat x 2 sets @ 70% of 1RM SnatchContinue reading “Hard Knock Life”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Jog then… 2 Sets: 10 Pushups 2-3 Sets of: 5 bench press at ascending weight (start with empty bar and add weight) Metcon Metcon (Time) Complete, For Time: 500 M. Row 20 Bench Press (100%/75% BW) 1000 M. Row 15 Bench PressContinue reading “Let It Burn”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 50 High Knees (fast) 10 Lunge w/ Elbow to the Floor (Total) :30 Plank Hold Weightlifting Back Rack Lunge (10,8,6,4,2) *In between sets, complete 10 Jumping Lunges Metcon Metcon (4 Rounds for reps) Complete the following for Max Reps, 4Continue reading “NC Kids – 12142021”