Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Cardio 10 Kipping Swings 20 Plate Hops 10 Pushups Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete the following for AMRAP 25: 20/16 Calorie Row 20 Toes-to-Bar 50 Double Unders 20 DB Bench Press (50/35) 20/16 CalorieContinue reading “Paper Planes”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 200m Jog 200m Ski 8-12 Single Leg Kettlebell RDLs (moderate) (each side) 8-12 Single Arm Kettlebell Hang Cleans (moderate) (each side) Metcon Metcon (Time) For time: 600m Ski 30 Hang Power Cleans (95/65) 400m Row 20 Hang Power Cleans (135/95) 200mContinue reading “Candy Shop”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Row 10 Jumping Lunges (Total) 20 Russian Twists (Total) Metcon Metcon (2 Rounds for reps) Complete 2 Sets of: AMRAP 7: 10 Double DB Air Squats 100 Meter Row 10 Double DB Deadlifts 100 Meter Row 10 Double DBContinue reading “NC Kids – 10212021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Run or Bike 10 Waiter Squats 10 Pushups Metcon Metcon (Time) 3 rounds 15/12 Calorie Bike 100’ Dumbbell Front Rack Lunge (2×35/2×20) -rest 5:00- 3 rounds 15/12 Calorie Bike 15 Dumbbell Front Squats (2×35/2×20)Rx+: 3 rounds 20/16 Calorie Bike 100’Continue reading “Be My Escape”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Sets: 1:00 Ski OR Row 5-10 Deadlifts (start with Empty bar and add weight) 10 DB Strict Press 10 Banded Good Mornings Metcon Metcon (Time) Complete For Time: 18-12-6 Deadlifts (225/155) Handstand Push Ups -rest 3:00- 8-6-4 Handstand Push Ups Deadlifts (275/185)Rx+:Continue reading “Party Up”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run then… 2 Rounds: 10 Muscle Clean w/PVC 5 Inchworms 10 Strict Press w/PVC Weightlifting Clean and Jerk (EMOM 2×10 Minutes) Same weight across ALL sets Metcon Metcon (5 Rounds for reps) Every 2:00 for 6 Rounds: (1:30 work/:30 Rest)Continue reading “NC Kids – 10192021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Row or Ski 10 Spiderman Lunge Stretch R/L 5 Inchworms 10 Cuban Press (Light) Weightlifting Choose to complete ONE OF THE FOLLOWING…either the push press or push jerk. Push Press (Heavy 5 – 2x Drop Sets) Push Jerk: – EstablishContinue reading “It’s Goin’ Down”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Run then… 2 Rounds: 10 Scorpions 10 Muscle Cleans 10 Broad Jumps then… Power Clean warmup sets listed below… Power Clean (3×3, 2×2, 3×1) 3 Power Cleans x 3 sets @45-50% 1RM Power Clean (1 set = 3 reps) 2 Power CleansContinue reading “Beer’s On Me”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Cardio (moderate) (your choice) 10 Prisoner Kang Squats 10 Lunge w/Twist 10 Ring Rows Metcon Emerson Lee (AMRAP – Rounds and Reps) 20 Minute AMRAP: 10 Front-Rack Reverse Lunges (55/35) 14 Calorie Row 20 Single-Arm DB Hang Snatch (55/35) *EmersonContinue reading “Motivation”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row :30 Plank on Elbows 5 Burpees Weightlifting DB Bench Press (6,6,6,4,4,4,2,2,2) Start light, get heavier as the reps go down. Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP in 12 Minutes: 15 Box Jump Overs 10 DoubleContinue reading “NC Kids – 10142021”