Category Archives: WOD

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) On a 6:00 Clock: 100 M. Run 20 Mountain Climbers (Total) 10 Plate Hops Weightlifting Deadlift (10,8,6,4,2) Metcon Metcon (3 Rounds for reps) EMOM 12: (3 Rounds) 1 – Max SA Devil Press 2 – Single Arm DB OH Walking Lunge 3Continue reading “NC Kids – 10052021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio (Your Choice) 15 Banded Good Mornings 10 Inchworm with Push-Up Then… Build to MetCon Deadlift Weight (at least 3 weights) Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 10: 2-4-6-8-10-12…so on Deadlifts (225/155) 4-8-12-16-20-24…so on PushupsSTIMULUS and GOALS This workoutContinue reading “Clint Eastwood”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… 2 Sets: 6 Romanian Deadlifts 6 Reverse Lunges (each side) 6 Muscle Snatches 6 Muscle Cleans Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L *Continue reading “Written In the Sand”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15/12 Calorie Ski 15/12 Calorie Bike 5 Pushups 5 Strict Pullups 10 Kipping Swings 10 Single Arm Dumbbell Thrusters (light/moderate) (each side) 5 Inchworms 5 Spiderman lunge stretch (each side) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) *Continue reading “I Want You Back”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 12 Lunge Elbow to the Floor (Total) 6 Inchworms 12 Jumping Air Squats Weightlifting Push Press (6×3 (Ascending Weights)) Metcon Metcon (Time) Complete For Time: 21-15-9 Push Press Burpees-Over-the Bar

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete: 1:30 Ski OR Row (easy to moderate) 10 Ring Rows 10 Alt. V-Ups 10 Hanging Scap Retractions 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 *Continue reading “Barracuda”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: :30 High Knees 30 Plate Hops/Line Hops :30 Handstand Hold Or Plank Weightlifting Power Clean (6 x 3 (Building)) Metcon Metcon (Time) Complete 4 Rounds For Time: 250/200 M. Row 10 Double DB Power Cleans 10 Hand-Release Pushups

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Time) Ski OR Row: 500m at Fast pace or SR b/t 32-36 -2 Min Rest- 1000m at Moderate Pace or SR b/t 28-32 -3 Min Rest- 1000m at Moderate Pace or SR b/t 28-32 -3 Min Rest- 500m at Fast Pace or SR b/tContinue reading “Engine Rx – 09282021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete 2 Sets: 1:00 Bike (moderate) 10 Banded Good Mornings 10 Thrusters (empty bar) 5-10 deadlifts (ascending weight) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 GluteContinue reading “The Freshmen”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Row (easy/moderate) 30 Plate Hops 10 Kipping Swings 5 Strict Pullups 10 Muscle Cleans (Empty Bar) Weightlifting Push Press (10 RM) Work up to a 10 RM. Try and reach a heavy 10 rep in 3-4 working sets (not includingContinue reading “Adrenaline”