Category Archives: WOD

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 7 Calorie Row (fast) 14 Alternating Leg V Ups 7 pushups 7 air squats 7 db snatches Metcon Metcon (Time) Black Friday – Kids With a partner, only one working at a time, complete the following for time: 250 JumpingContinue reading “NC Kids – Thanksgiving WOD”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Minutes Cardio then… 2 Sets: 10 Single Arm Kettlebell Swings (each side) (moderate) 5 pistols to a box (each leg) 10 Pushups Weightlifting *Choose to complete the Split or Push Jerks, then go directly into the 5 sets of 3 back squats.Continue reading “The Middle”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 M. Jog then… 3 Rounds: 10 Good Mornings 10 Scorpions 10 Sumo Deadlifts Metcon Metcon (Time) With a partner, complete 7 Sets each in “I Go/You Go” style of: 300/250 M. Row 6 Sandbag Cleans (150/100) -Partner 1 completes a full roundContinue reading “Touch the Sky”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike 20 Alt. Leg V-Up 15 Air Squat 10 Ring Rows Weightlifting Clean and Jerk (Heavy 3-Rep (Singles)) *Take 15 minutes and build to a heavy 3-rep for today (completed as singles). Metcon Metcon (AMRAP – Rounds and Reps) 8Continue reading “Somebody Told Me”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… 2 Rounds: 5 Burpees 10 Inchworms 15 (each side) Russian Twists Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 10 Alternating DB Hang Clean & Jerk 10 Hand-Release Pushups *Every Minute on the Minute, complete 3Continue reading “NC Kids – 11182021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 10 Single Leg Squat to a box (each side) (control the descent) 10 Push ups 10 Single Arm Press R/L (Light-Moderate) Metcon Metcon (Time) 3 Rounds for Time: Run 400m 30 Box Jumps (24″/20″) 30 Wall Balls (20/14)Rx+: “Kelly” Kelly (Time)Continue reading “Purple Haze”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: 100 Meter Run 10 Lunge Elbow to the Floor (Total) 10 Air Squats 5 Pushups Metcon Metcon (Time) 15 Minute AMRAP: 200 M. Run 15 Box Jumps 15 Wallballs Weightlifting 3-Position Clean (5 x 1) 3-Position Clean

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :20/:10 Air Bike then… 2 Sets: 10 Broad Jumps 5 Inchworm w/Push Up 10 Cuban Barbell Press (Light) Metcon Metcon (8 Rounds for time) 8 Sets: (1 set every 3 minutes) 12/10 Calorie Row *Odd Sets: 12 Power Snatches (75/55) *Even Sets:Continue reading “Good Life”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio Then… 2 Rounds: 20 Plate Hops 15 Good Mornings 10 DB Upright Rows 5 Push-up to Downward Dog Then… Build to Power Clean Weight Metcon Metcon (2 Rounds for time) Complete 2 Sets for Times: 5 Power Cleans (155/105) 50 DoubleContinue reading “Night Moves”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Metcon Metcon (Time) With a Partner, complete For Time: 1500/1200 Meter Ski *Partner Holds Handstand -into- 50 Clean and Jerks (185/125) (split as needed) -into- 1500/1200 Meter Row *Partner Bear Hug Sandbag Hold (150/100) Accessory Work Metcon (No Measure) 3 Sets 10 SingleContinue reading “Seven Nation Army”