Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike 10 Muscle Cleans 10 Strict Press 5 Strict Pull Up 20 Step Back Lunge Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 GluteContinue reading “Friday”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Row 10 Big Arm Circles (Forward/Backward) 5 Push Ups to Downward Dog 10 Broad Jumps Weightlifting Deadlift (5 Sets of 6) DB Bench Press (5 Sets of 6) Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 10: 100Continue reading “NC Kids – 12022021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Cardio (moderate) (your choice) 12 Plank Shoulder Taps 12 Air Squats 6-8 deadlifts (increasing weight each round) Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 15: 3 Wall Walks 20 Wallballs (20/14) 5 Deadlifts (225/155)Rx+: Complete AMRAP 15: 50’Continue reading “A Long December”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 5:00 Clock: 5 Burpees 10 Cossack Squats (Total) 5 Jumping Air Squats :30 Handstand Hold or Plank Metcon Metcon (3 Rounds for reps) Complete 3 Rounds of: AMRAP 4: 7 Thrusters 14 Walking Lunges 7 Hand-Release Pushups -Rest 1:00- Midline Metcon (NoContinue reading “NC Kids – 11302021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete 2 Sets: 1:00 Ski/Row/Bike 20 Alt. Leg V-Up 15 Good Mornings 10 Kip to Swing 5 Knee to Chest Weightlifting Snatch Balance (1,1,1,1) Percentages at % of 1-RM Snatch: 1 x @85% 1 x @90% 1 x @95% 1 x @95%+ *CompleteContinue reading “Unforgettable”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (increase pace last :30) then… 2 sets: 5 Ring Dips 10 Half-Kneeling KB Press 5 Muscle Cleans (Empty Bar) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/LContinue reading “Rocket Man”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 10/8 Calorie Bike 5-10 Deadlifts (increasing weight each round) 10 Standing Banded Arch to Hollow 30 Second Deadhang Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L *Continue reading “U Can’t Touch This”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 14/11 Calorie Row 14 Alternating Leg V-Ups 7 Air Squats 7 DB Cleans 7 Inchworms Metcon Black Friday (Time) With a partner, with only one person working at a time, complete the following for time: 250 Double-Unders/500 Single-Unders 200 Box JumpContinue reading “Thanksgiving Day WOD”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… 2 Sets: 7 Push Press 14 Alt. V-Ups 7 Prisoner Kang Squats Metcon Metcon (4 Rounds for time) Complete 4 Sets for Times: (1 Set Every 6:00) 21/16 Calorie Row OR Ski 11 Dbl. DB Push Press (50/35) 15/12Continue reading “The Final Countdown”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:30 Ski (OR Row) 10 Thread the needle (each side) 5 inchworm 10 Big Arm Circles (Clockwise and Counter Clockwise) 50 Single Unders Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L *Continue reading “Dirt On My Boots”