Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike (moderate) 10 Goblet Squats (light) 10 Russian Single Arm Kettlebell Swings (each side) (moderate) Metcon Metcon (2 Rounds for time) Complete 2 Sets For Times: 25 Wall Balls (20/14) 20/15 Calorie Bike 15 Dumbbell Snatches (50/35) -Rest 3 MinutesContinue reading “Stacy’s Mom”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 20 Jumping Jacks 10 Cossack Squats (Total) :30 Hollow Hold Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 12: 200 Meter Run 9 Power Cleans 6 Alternating Lunges 3 Front Squats Accessory Work Metcon (No Measure) 2 Sets: :30Continue reading “NC Kids – 10122021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… Burgener Warm up Snatch – 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” Snatch land – “FOOT WORK” 2″, 4″, 6″ Snatch dropContinue reading “The Diary of Jane”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Distance) 10 Min at Easy Pace -2 Min Rest- 10 Min at Moderate Pace -2 Min Rest 8 Sets: 30 Sec at Fast Pace 1 Min at Easy Pace -No rest b/t reps or sets-

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Round: 1:30 Ski OR Row (easy/moderate) 10 Single Arm Dumbbell Thrusters (each side) (moderate) 8 hanging scap retractions 6 kip to swing 4 knee to chest 48 Single Unders 16 Plate Hops Weightlifting Back Squat (3 x 6 (Tempo)) 3×6 tempo (4:0:3:0)Continue reading “The Pretender”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete: 1:30 Jog 10 Pushups 10 Box Step/Jump-Overs 5 Sandbag Clean (Light) Metcon Metcon (Time) Partner Workout: 1200m Run Buy In (together) 2 Rounds: 12 Synchro Burpee Box Jump Overs (24/20) 24 Sandbag Cleans (150/100) (split as needed) 12 Synchro Burpee Box Jump-OversContinue reading “Gettin’ Jiggy With It”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Row 20 Single Under 15 Air Squat 10 Scorpions 5 Pushups to Downward Dog 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 “Poppin’ My Collar”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row Then… 2 Rounds: 10 Jumping Jacks 20 Cossack Squats (Total) 10 Broad Jumps Weightlifting Bench Press (6 x 5) Metcon Metcon (4 Rounds for reps) Every 3:00 for 4 Rounds, complete: 10/7 Calorie Row 10 Thrusters 5 Box Jumps

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Thoracic Can Opener 1:00 Dynamic Squat Stretch 2-3 Sets: 1:00 Row 10 Spiderman Stretch R/L 10 PVC Pass Through 5 PVC Strict Press 5 PVC Overhead Squat 5 PVC Squat Snatch -Then- Build to Overhead Squat weight. Optional Warmup (No Measure) CrossoverContinue reading “Moment of Clarity”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete: 1:30 SkiErg 20 Alt. V-Ups 15 Cossack Squats (each side) 10 Burpees Gymnastics Toes-to-Bar (1 Min. Max Reps) (Max Reps (1-Minute)) Complete as many reps as possible in 1 minute of Toes-to-Bar. Metcon Metcon (Time) For Time 400 M. Run 40/32 CalorieContinue reading “Set It Off”