Category Archives: WOD

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?”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 easy bike -into- 2:00 easy row -then- 3 sets: 8 Cossack Squats (each side) 6 Kip to Swing 4 Knee to Chest -then- 10 Dumbbell Deadlifts + 8 Dumbbell Hang Squat Cleans + 6 Dumbbell Split Jerk + 4 Dumbbell Front RackContinue reading “Father Of Mine”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 10 Burpees 10 Squat Jumps 10 Pushups Weightlifting Deadlift (10, 8, 6, 4, 2) Metcon Metcon (AMRAP – Rounds and Reps) Complete 5 Sets: AMRAP 2: 4 Burpee Box Jump Overs 4 Pushups 4 Snatches -Rest 1:00- Game “Bring SallyContinue reading “NC Kids – 07122021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Jog Then… 2 Rounds: 10 Push-ups 10 Walking Lunges 10 DB Hang Squat Cleans Metcon Metcon (AMRAP – Rounds and Reps) In a team of 2 complete AMRAP 30: 40 DB Bench Press (50/35) 8 Rounds of Cindy 40 DB Hang SquatContinue reading “Best Friends”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 16/12 Calorie Ski :30 Handstand Hold 10 Prisoner Kang Squats Metcon Metcon (4 Rounds for calories) 4 Sets: AMRAP 3 Minutes 15 Shoulder-to-Overhead (115/80) *Max Calorie Row -Rest 1 Minute b/t sets-TARGET SCORE Score is calories Target Calories each set: 30/24+Continue reading “Face Down”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Jog then… 2 Rounds: 5 Burpees 10 Tuck Jumps 15 Plate Hops Skill Work Group 1: Agility Ladder Group 2: Push Press 5 Sets of 6 Reps Metcon Metcon (5 Rounds for reps) Complete 5 Sets for Max Reps: AMRAP 2:Continue reading “NC Kids – 07082021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:30 Row (faster every :30) 5 Inchworms 5 single arm dumbbell RDLs (each side) (moderate) 5 single arm db hang cleans 10 pushups then… Burgener Warm Up Clean – 3-5 reps at each position Down and up – “SPEED THROUGH THEContinue reading “The Day the Music Died”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Tabata: :20 On/:10 Off 1-Scorpions 2-Squat Jumps 3-Alternating V-Ups 4-Run In Place Weightlifting Clean (Light Technique Work) Back Squat (Light Technique Work) Metcon Metcon (AMRAP – Reps) Every 3:00, with a 1:00 break between movements: 1 – Max Distance Row 2 –Continue reading “NC Kids – 07072021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1 Minute Bike 10 Goblet Squats (light) 10 Single Arm DB Press (light/moderate) (each side) 10 Banded Lat Pulldowns Weightlifting 3-Position Clean (Every :90 x 8 Sets) 3-Position Clean Metcon Metcon (4 Rounds for reps) With a partner, for max repsContinue reading “Wrecked”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Time) 12 Week Mile PR Program (Week 11, Workout 1) (600m fast, 1min rest, 600m recovery jog, 1min rest, 600m fast, 1min rest) Walk 200m (600m faster, 1min rest, 600m recovery jog, 1min rest, 600m faster, 1min rest) Walk 200m 2x (300m fastest, 1minContinue reading “Engine Rx – 07062021”