Category Archives: WOD

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 – 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”