Category Archives: WOD

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (No Measure) 4 Sets 60 Sec SkiErg Moderate, 60 Sec SkiErg Easy 45 Sec SkiErg Hard, 60 Sec SkiErg Easy 30 Sec SkiErg Harder, 60 Sec SkiErg Easy 15 Sec SkiErg Hardest, 60 Sec SkiErg Easy 2 Min Walking Lunge w/Dumbbells (35lb/25lb) *RestContinue reading “Engine Rx – 12142021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio (last :30 fast) then… 2 Rounds: 10 Single Leg RDL (5/side) 5 Pushup to Downward Dog 10 Cossack Squats (5/side) 5 Kang Squats Metcon Metcon (5 Rounds for time) Every 4:00 x 5 Sets (20:00 Total) 12 Toes to Bar 8Continue reading “That’s All She Wrote”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3-5 minute Row (Easy to moderate) -then- 3 Sets: 10 Alternating Leg V Ups 5 Pushups Metcon Metcon (2 Rounds for reps) Complete the following, with a partner: AMRAP 15: (as desired) 250 Meter Row 20 GHD/AbMat Situps 15 Handstand Pushups -Rest 5:00-Continue reading “Independent”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 15/12 Calorie Bike (build intensity each round) 50 Single Unders 10 Goblet Squats (light) 10 Box Step Ups Metcon Metcon (3 Rounds for reps) Complete 3 Sets for Max Reps: AMRAP 3 Minutes: 60 Double Unders 20 Wall Balls (20/14) –Continue reading “99 Problems”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) EMOM 6: 1-Jog 2-Pushups 3-Cossack Squats Metcon Metcon (3 Rounds for reps) 3 Sets: AMRAP 4:00 10 Single Dumbbell Devil’s Presses (50/35) 50 Jumping Jacks -Rest 1:00 B/T Sets- Midline Metcon (No Measure) AMRAPs: 2 Sets: AMRAP 2:00 10 Leg Lifts 20Continue reading “NC Kids – 12092021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski (OR Row) 5 inchworm 10 Russian Kettlebell Swings (light/moderate) 10 Step Back Lunge w/Twist Metcon Metcon (4 Rounds for reps) Complete EMOM 12: (4 Rounds) 1- 12 DB Bench (50/35) 2 – 9 Burpees over the Bar 3 –Continue reading “Come Together”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00-2:00 Easy Bike 20 Upright DB Rows 20 Alt. V-Ups Metcon Metcon (3 Rounds for time) Complete 3 Sets for Times: (1 Set every 8 Minutes) 25/20 Calorie Row 500m Run 25/20 Calorie RowRx+: Complete 3 Sets for Times: (1 Set every 8Continue reading “In the Air Tonight”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Run or Row then… 2 Sets: 15 Plate Hops 10 Cossack Squats (each direction) 5 Inchworms Metcon Metcon (4 Rounds for reps) EMOM x 16 Minutes: (4 Rounds) Min 1: 10 Pushups Min 2: 15 Air Squats Min 3: 20 RepsContinue reading “NC Kids – 12072021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio then… 10 Tempo Banded Goblet Squats 10 Banded Good Mornings 10 Muscle Snatch Weightlifting 3-Position Snatch (2×1,3×1) 3-Position Snatch (high hang, mid-thigh, then floor)1 High Hang Snatch + 1 Hang Snatch + 1 Snatch x 2 sets @65% of 1RM 1Continue reading “Trap Queen”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 10 Banded Air Squats 10 Single leg Dumbbell RDLs (moderate) (each side) 5 Cossack Squats (each side) then… :30 Bike Sprint 5 Pushup to Downward Dog 10 Hanging Scap Retraction 10 Kip to Swing 5 Front Squat (45/35) Metcon Metcon (Time)Continue reading “Laffy Taffy”