Category Archives: WOD

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Weightlifting DB Bench Press (10 x 3) Metcon Metcon (4 Rounds for reps) EMOM 12: 1 – 20 Single-Arm DB Push Press (6 each arm) 2 – Jumping Jacks 3 – 1:00 Wallsit

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 cardio (your choice) (easy/moderate) 10 alternating v ups 20 shoulder taps in push up plank 50′ walking lunge Metcon Metcon (Time) With a partner, complete for time: 150/125/100 Calorie Run 100′ Overhead Walking Lunge (95/65) 100 Pushups 100′ Overhead WalkingContinue reading “All the Above”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 easy row -then- 3 sets: 5 Inchworms 10 Push Press (OH Squat Grip) 5 Prisoner Kang Squats 10 Scorpions Weightlifting Overhead Squat (5 x 2) *2 Overhead Squats x 5 sets: Try and Work up to 90% of your 1RM Snatch *InContinue reading “Going Under”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Easy Row then… 2 Rounds of: 10 Reverse Lunges 5 Prisoner Kang Squats 10 Pushups Skill Work Group 1: Rope Climbs Group 2: Speed Ladder Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 7: 7 Burpees over the Bar 7Continue reading “NC Kids – 07192021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Rounds: 1:00 Bike 7 Kettlebell single arm suitcase deadlifts (moderate) (each side) 7 Kettlebell single arm presses (moderate) (each side) 7 Lateral Box Stepups Metcon Metcon (3 Rounds for reps) With a partner, complete the following: AMRAP 10: 100 Double-Unders 50 GHD/AbMatContinue reading “Money In the Bank”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 12/10 SkiErg 10 PVC Passthroughs 8 Good Mornings 6 Hanging Scap Retractions 4 Pullups Weightlifting Split Jerk (3 x 9 (Technique Work)) 3 Jerk Balance + 3 Behind the neck Jerk + 3 Behind the neck press in split x 3Continue reading “Paranoid”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds (1:00 at each station): 1 – Ski 2 – Scorpions 3 – Broad Jumps 4 – Inchworms Weightlifting Goblet Squat (6 x 4) Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating movements, complete AMRAP 12: 10 AirContinue reading “NC Kids – 07152021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Jog then… 2 Rounds: 5 Inchworms 10 Reverse Lunge w/Twist 10 Cossack Squats/side 5 DB Push Press/Side Weightlifting DB Bench Press (5 x 5) 5 Dumbbell Bench Press (Heavy) x 5 sets *In between sets 10 wide grip barbell curls. Metcon MetconContinue reading “Take It On the Run”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 5 Burpees 5 Inchworms 5 V-Ups 5 Tuck Jumps Weightlifting Overhead Squat (5 x 5 (Light)) Metcon Metcon (4 Rounds for reps) “Tabata” – :20 On/:10 Off 1 – DB Cleans 2 – Bear Crawl 3 – Plank Hold 4Continue reading “NC Kids – 07142021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 15/12 Calorie Bike 10 High Hang Power Cleans 10 Front Squats 10 Broad Jumps Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 15: 12/9 Calorie Ski 6 Box Jump-Overs (24/20) 3 Squat Cleans (155/105)Rx+: 15/12 Calorie Ski 6 Box Jump-OversContinue reading “Have You Ever Seen the Rain?”