Category Archives: WOD

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Weightlifting Deadlift (6 x 3 (Dumbbells)) Metcon Metcon (4 Rounds for reps) “Tabata” 1-Box Stepovers 2-Hand-Release Pushups 3-Single-Arm DB Thrusters 4-Alternating V-Ups *:20 On/:10 Off x 8 *1:00 Break between movements

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 20/14 Calorie Ski 10 PVC Passthroughs 10 PVC Overhead Squats 10 PVC Strict Press Weightlifting Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5.Continue reading “ATLiens”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Time) Row “Lactate Threshold” Workout 4 Sets: 1200m at easy/mod pace -1min rest- 400m at fast pace -Rest 3min b/t sets-

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 200m Jog 8 Alternating V-Ups 8 Deadlifts (build weight each set) 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 Single LegContinue reading “The River”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 100 M. Jog 3 Burpees 3 Pushups 3 Squat Jumps 3 Lunges (each leg) Weightlifting Hang Clean + Clean (EMOM 8 (1 Rep)) (athlete will execute one clean from the hang position, and then one from the floor) Skill WorkContinue reading “NC Kids – 07262021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Run then… 2 Rounds: 10 Lateral Box Stepups 10 Hang Muscle Snatch 5 Inchworms 10 Snatch Grip Push Press 10 Kipping Swings Metcon Metcon (Time) In a team of 2, partitioning reps as desired, complete for time: 100/90/80 calorie ski 80 BoxContinue reading “Technology is great when it works”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Time) Rowing Lactate Threshold Workout: 1600m at easy/mod pace, -Rest 2 Minutes- 800m at mod/fast pace, -Rest 2 Minutes- 1200m at easy/mod pace, -Rest 2 Minutes- 600m at mod/fast pace, -Rest 2 Minutes- 800m at mod pace, -Rest 2 Minutes- 400m at max effortTotalContinue reading “Engine Rx – 07242021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6x :20/:10 Bike then… 2 Sets: 10 Barbell Good Mornings 10 Strict Press 10 Romanian Deadlift then… 3 Sets @ Lightweight: 1 Clean Deadlift + 1 Below-the-Knee Hang Clean + 1 Front Squat + 1 Push Jerk + 1 Jerk Weightlifting Clean andContinue reading “This Is How We Do It”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Weightlifting Clean and Jerk (5 x 2 (Tech. Work)) 5 Sets of 2 working on Technique! Bent Over Row (3 x 10) Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete AMRAP 12: 10 Alternating DB Snatches 10 Hand-Release Pushups 10 Situps *200Continue reading “NC Kids – 07222021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Sets: 0:30 pull up bar hang 15 banded good mornings 12 deadlifts (empty bar) 9 hang power cleans (empty bar) 6 shoulder to overhead (empty bar) Weightlifting Bench Press (10,8,6,4,2) 10-8-6-4-2 * Move up in weight each set. Metcon Metcon (Weight) EveryContinue reading “One Call Away”