Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Move Through the following: 1:30Assault Bike (easy to moderate) 15 banded good mornings 10 Single Arm Dumbbell Thruster (5 each side) 10 Single Arm Dumbbell RDL (each side) (Light-Moderate) 10 Single Arm Dumbbell Press (each side) (Light-Moderate) Weightlifting Power Clean (1-Rep Waves xContinue reading “The Sweet Escape”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 30 Jumping jacks 10 Air squats with 2 sec pause in the bottom each rep 5 Push ups to downward dog Metcon Metcon (Time) With a partner, 10 Rounds total: 10 Double Dumbbell Deadlifts 20 Plate Hops 10 Burpees *Continue reading “NC Kids – 09232021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 250m Ski 10 Russian Kettlebell Swings (moderate) 10 Broad Jumps 5 Spiderman Lunge Stretch (each side) 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 “Going Back to Cali”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… 2 Sets: 10 Banded Good Mornings 5 Pushups 10 Scorpions 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 SingleContinue reading “Informer”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Jog then… 2 Rounds of: 10 PVC Passthroughs 10 Situps 10 High Knees Gymnastics -Kipping Swings (Pullups/Toes-to-Bar) Metcon Metcon (4 Rounds for time) Every 4:00 for 4 Sets: 200 M. Run 10 Box Jumps 10 DB Bench Press

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00-3:00 Jog 10 Sit Ups, 10 V Ups 10 Inchworms 10 Single Arm Ring Rows (each arm) 20 Cossack Squats 30 Plate Hops then… Warmup Back Squat: Empty Bar x 10 50% x 6 Weightlifting Back Squat (4 x 5) Back Squat: 5Continue reading “Superman”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Echo/Assault Bike :30 Push Up Plank Hold 15 Banded Air Squat 10 Single Arm Dumbbell Press (each side) (Light-Moderate) 10 Lateral Box Step Up (each side) Metcon Metcon (Time) With a partner, complete the following: 21-15-9 Calorie Bike Handstand PushContinue reading “Soul to Squeeze”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Row 10 Cuban Barbell Press (Light) 10 Front Rack Walking Lunge 10 Romanian Deadlift -Then- Build to MetCon Clean and Jerk weight. Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L *Continue reading “Batter Up”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike then… 2 Rounds: 10 Scorpions 10 Reverse Lunge w/Twist 10 Squat Jumps Weightlifting Back Squat (5 x 6 (building)) Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 7: 5 Pushups 10 Alt. DB Snatches 15 Air Squats

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6x :20/:10 Bike then… 2 Sets: 10 Alt. Leg V-Up 20 Cossack Squats (10/side) 10 DB Strict Press 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 “Say It Ain’t So”