Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Not a lot needed! 😀 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 Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/LContinue reading “Lowrider”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 30 Jumping Jacks 10 Lunge Elbow to Floor (Total) 5 Push Ups to Downward Dog Pose Weightlifting Deadlift (EMOM 5: 5×5 Across) Metcon Metcon (AMRAP – Rounds and Reps) In Groups of 2 or 3… AMRAP 18 Minutes: Split repsContinue reading “NC Kids – 11022021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Ski (easy to moderate pace) Then… 2 Rounds: 4 inchworms w/squat 4 Strict Pullups 8 PVC Passthroughs 4-8 overhead squats (start with empy bar and add weight each round) Weightlifting Push Jerk (3 RM…Drop Sets x2) Push Jerk: – Establish a 3Continue reading “Drop It Low”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike 1:00 Ski then… 2 Rounds: 10 Pushups 10 Ring Rows 10 Cossack Squats Metcon Metcon (3 Rounds for reps) With a partner, complete the following: AMRAP 12: 12/9 Calorie Ski 3 Squat Cleans (185/125) -Rest 2:00- AMRAP 12: 12 Pistols 3Continue reading “Island In the Sun”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Set: 1:30 Ski (Increasing Pace every :30) 20 Alt. Leg V-Up 15 Banded Good Morning 10 Single Arm Thruster R/L (Light) 10 Red Band Pullapart 10 Bird Dogs -Then- Build to MetCon Deadlift weight… Metcon Metcon (Time) Complete For Time: 75 WallballsContinue reading “Come Sail Away”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 2 Rounds: 15 Air Squats 5 Pushup to Downward Dog :20 Plank Hold Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps),Continue reading “NC Kids – 10282021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike 20 Alt. Leg V-Up 10 Spiderman Lunge Stretch R/L 10 Hanging Scap Retraction 8 Kip-to-Swing 4 Strict Pull-Up Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards WalkContinue reading “Stiletto’s”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete: 1:00 Ski (Increase pace every :20) 10 Inchworm w/Push Up :30 Handstand Hold 10 Single Arm Suitcase Deadlift R/L (Moderate) -Then- Build to Power Clean weight. Metcon Metcon (3 Rounds for reps) Complete the following for Max Reps: AMRAP 3 Minutes: 3Continue reading “Purple Pills”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 5:00 Clock: 15 Jumping Jacks 10 Good Mornings 5 Prisoner Kang Squats Weightlifting Metcon (No Measure) 3 Sets: 10 Tempo DB Bench (2 sec down/ fast up) 10 Tempo DB Bent Row (2 sec down/ fast up) Metcon Metcon (3 Rounds forContinue reading “NC Kids – 10262021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3x :30/:30 Row then… 2 Sets: 5 Prisoner Kang Squats 10 Empty Bar Thrusters 30 Single-Unders Metcon Metcon (2 Rounds for time) 2 Sets For Times: 30/24 Calorie Row 30 Thrusters (75/55) 120 Double Unders -Rest 3 minutes between sets-TARGET SCORE Target TimeContinue reading “Through the Glass”