Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Ski then… 2-3 Sets: 10 Single Leg Kettlebell Deadlift (5 each leg) 10 DB Bent Over Rows (5/Arm) 10 Alt. DB Push Press Weightlifting Shoulder Press (5 x 3 (Build in 1,2, Across 3,4,5)) 3 Strict Press @ 6/10 RPE 3 Strict Press @ 7/10Continue reading “CrossFit – Tue, Jun 20”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Bike then… 2-3 Sets: 10 Alternating DB Snatch 10 DB Front Rack Squats (5/arm) 5 Close Grip Tempo Heel Elevated Overhead Squats (use PVC Pipe or empty barbell) 20 Single Arm DB Plank Pull Throughs (10 each arm) Weightlifting Snatch (5 x 3 (Across)) *BuildContinue reading “CrossFit – Mon, Jun 19”

Crossfit North Cloud – N.C. Athletics Warmup Warmup (No Measure) 1:00 Bike 2:00 Jog then… 2 Sets: 10 DB Snatches (each arm) 10 PVC Passthroughs 10 PVC Overhead Walking Lunges (total) Weightlifting Back Squat (5 x 3 (Across)) 3 Back Squat @ 8/10 RPE 3 Back Squat @ 8/10 RPE 3 Back Squat @ 8/10Continue reading “N.C. Athletics – Mon, Jun 19”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 200 Meter Jog then… 3 Rounds: 10 Scorpions 10 DB Push Press (5/arm) 10 Walking Lunges (5/leg) Metcon Metcon (4 Rounds for distance) Every 4:00 x 4 Sets: 15 Box Step-Overs 12 Pushups 9 Calorie Ski *Max Distance Sled Push in remaining time

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Run Then… 3 Sets: 5 Weighted Cossack Squats (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) Weightlifting Back Squat Back Squat (5×1, 1×10) 1 Back Squat @ 7/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @Continue reading “CrossFit – Sat, Jun 17”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Ski OR Row (moderate) then… 2-3 Sets: 10 Barbell Back Rack Bulgarian Split Squats (5 each leg) 100ft Single Arm Kettlebell Farmer Carries (heavy) (50 ft each arm) 10 Single Arm Dumbbell Row (5 each arm) (heavy) 10 Single Arm High Pull (5 each arm,Continue reading “CrossFit – Fri, Jun 16”

Crossfit North Cloud – N.C. Athletics Warmup Warmup (No Measure) 3:00 Cardio (Your Choice) then… 3 Rounds: 5 Pushup to Downward Dog 10 Banded Good Mornings 10 Single-Arm DB High Pull (5/Side) The Burgener Warm-Up (No Measure) 3 sets of 3 of each movement, in this order: 1. Down and up 2. Elbows high andContinue reading “N.C. Athletics – Thu, Jun 15”

Crossfit North Cloud – N.C. Kids Warmup 1,000 M Team Rowling (Time) Stop Every 100 for burpees Weightlifting Back Squat (6 x 5 (Building)) Metcon Metcon (5 Rounds for reps) Every Minute on the Minute for 15 Minutes, (5 Rounds), Complete: 1 – Max Reps of Jump Rope 2 – Max Reps of DB SquatContinue reading “N.C. Kids – Thu, Jun 15”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1:00 Thoracic Can Opener then… 2 Sets: 1:00 Row (moderate) 20 Lateral Jumps 5-10 Single Arm Dumbbell Overhead Squat (each side, light) 10 Russian Kettlebell Swing (moderate) 10 Scorpions Burgener RPE Scale (No Measure) RPE 1-4 || Very light to light effort RPE 5-6 || CouldContinue reading “CrossFit – Wed, Jun 14”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warmup Warmup (No Measure) 2 Sets: 1:00 Row (moderate) 20 Cossack Squats 5 Single Arm Dumbbell Thrusters (each side, light) 10 Scorpions Metcon Metcon (4 Rounds for time) 4 sets (1 Set every 4 minutes) 18/14 Calorie Row 12 Burpee Over the DB (DB Facing) 9Continue reading “N.C. Athletics – Wed, Jun 14”