Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Row 10 Prisoner Kang Squats 5 Front Squat (45/35) 5 Strict Press (45/35) 5 Strict Pull Up Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11Continue reading “Fantastic Voyage”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Run/Walk then… 3 Rounds: 20 Plate Hops 8 Cossack Squats (Total) 4 Inchworms Metcon Metcon (AMRAP – Rounds and Reps) In groups of 2 or 3, complete AMRAP 20: Rounds of “DT” DT: 12 Deadlifts 9 Hang Cleans 6 PushContinue reading “NC Kids – 11112021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski 25 Single Under 15 Banded Good Morning 10 PVC Passthroughs :30 Handstand Hold 5 Strict Pull Up Weightlifting Front Squat (4 x 3 (Across) (Every :90)) Metcon Metcon (AMRAP – Rounds and Reps) Complete the following: AMRAP 14 MinutesContinue reading “One Last Breath”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Row 20 (Weighted) Cossack Squats 5 Inchworm w/Push Up Metcon Metcon (Time) For Time: 400 M. Run 40 Hang Dumbbell Squat Clean (2×50/2×35) 80 Push-Ups 40 Hang Dumbbell Squat Clean (2×50/2×35) 400 M. RunTARGET SCORE Target Time: 15 minutes TimeContinue reading “Fireman”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Jog then… 3 Rounds: 10 Air Squats 20 Bicycle Kicks 10 Single Leg DB RDLs (Each Leg) Weightlifting Clean (5 x 3) Metcon Metcon (3 Rounds for reps) 3 Rounds for Max Reps: AMRAP 3: 1:00 Wall Sit 8/ 5 CalorieContinue reading “NC Kids – 11092021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Ski then… 2-3 Sets: 5 Single Arm KB/DB Overhead Squat (Each Arm) :30 Plank 10 Banded Good Mornings 10 Alt. V-Ups Weightlifting *Choose to complete ONE of the following… Push Jerk (Heavy 2-Rep (Drop Sets x 3)) Push Jerk: – EstablishContinue reading “My Own Worst Enemy”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:30 Row 1:30 Ski then… 2 Rounds: 10 Good Mornings 10 Pushups 5 Strict Pullups 5 Inchworms Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute BridgesContinue reading “T1D Takedown 2021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1 Minute Easy Row 5 Single Arm Suitcase Dumbbell Deadlifts (each side) (light/moderate) 5 Single Arm Hang Dumbbell Snatches (each side) (light/moderate) 5 Box Stepups/Leg Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes: 3-6-9-12. . . Devil Press (2×50/2×35)Continue reading “Stand Up”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 High Knees 10 Cossack Squats (5/side) 5 Hand Release Push Ups Weightlifting Bench Press (5 x 6) *In between each set complete a :30 Plank Hold on your elbows Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes:Continue reading “NC Kids – 11042021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio Then… 2 Rounds: 20 Cossack Squats 15 v-ups 10 Bent Over Barbell Rows 5 Romanian Deadlifts Weightlifting Back Squat (3 x 3 @ 85-90% of Max) Set 1: 3 Back Squats @255# -rest 60-90 seconds – Set 2: 3 Back SquatsContinue reading “Save Your Tears”