Category Archives: WOD

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 400 Meter Jog then… 3 Rounds: 5 Pushups 10 Air Squats 15 Lateral Jumps over DB Weightlifting DB Bench Press (6 x 6) *All at the same weight. Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, Complete: AMRAP 18: 9 Calorie Row 6Continue reading “N.C. Kids – Wed, Jun 14”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Row then… 2-3 Sets: 14 Double KB/DB Front Rack Hold Lateral Box Step Overs (7 each leg) 10 Barbell Good Mornings 20 Med Ball Rotational Throw (10 each side) Weightlifting Power Snatch 3 Power Snatch @ 5/10 RPE 3 Power Snatch @ 6/10 RPE 3Continue reading “CrossFit – Tue, Jun 13”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1:00 Pigeon Stretch/Side 2:00 Bike or Jog (moderate) 10 Hanging Scap Retraction 5 Strict Pull Up -Then- 2-3 Sets of Front Squat Skill Transfer Exercises : 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3Continue reading “CrossFit – Mon, Jun 12”

Crossfit North Cloud – N.C. Athletics Warmup Weightlifting Warmup (No Measure) 1:00 Pigeon Stretch/Side 1:00 Bike 1:00 Run then… 2 Rounds: 10 Cossack Squats/Side 10 Alt. V-Ups 10 Banded Good Mornings Front Squat (3,3,2,1,1,1,1,1) 3 Front Squat @ 6/10 RPE 3 Front Squat @ 6.5/10 RPE 2 Front Squat @ 7.5/10 RPE 1 Front SquatContinue reading “N.C. Athletics – Mon, Jun 12”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2:00 Row then… 2 Rounds: 5 Pushups 10 Jumping Lunges 15 High Knees (per leg) Weightlifting Squat Clean (Empty Bar-Technique Work) Metcon Metcon (4 Rounds for reps) Complete 4 Sets: AMRAP 4: 9 Calorie Row 6 Squat Cleans 3 Seated Rope Pulls *Max Burpees overContinue reading “N.C. Kids – Mon, Jun 12”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1:00 Bike 1:00 Run then… 2 Rounds: 10 PVC Passthroughs 10 Alt. V-Ups 10 Snatch Grip Push Press Metcon Metcon (5 Rounds for reps) With a Partner, Partitioning Reps as Desired, Complete 5 Sets for Max Reps: AMRAP 5: 40/35/30 Calorie Ski 20 Toes-to-Bar *Max RepsContinue reading “CrossFit – Sat, Jun 10”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Jog then… 2-3 Sets: 14 Barbell Back Rack Bulgarian Split Squats (7 each leg) 100ft Heavy Single Arm Kettlebell Farmer Carries (50 ft each arm) 10 Double Dumbbell Bent Over Row Weightlifting Clean Deadlift to Mid-Thigh + Clean Pull + Clean + Jerk Perform asContinue reading “CrossFit – Fri, Jun 9”

Crossfit North Cloud – CrossFit View Public Whiteboard Warmup Warmup (No Measure) 1-2 Sets: 1:00 Bike 10 Single Arm Strict High Pull + Press (moderate, each arm) 5 Inchworms w/Squat Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 20: 40/30 Calorie Row 20 Single-Arm Hang DB Clean & Jerks (50/35) 10 Burpee Box Jump-OversContinue reading “CrossFit – Thu, Jun 8”

Crossfit North Cloud – N.C. Kids Warmup Weightlifting Bench Press (5 x 5 (building)) 5 Wide Grip Bench Press @ 6/10 RPE 5 Wide Grip Bench Press @ 7/10 RPE 5 Wide Grip Bench Press @ 8/10 RPE 5 Wide Grip Bench Press @ 8/10 RPE 5 Wide Grip Bench Press @ 8/10 RPE *5Continue reading “N.C. Kids – Thu, Jun 8”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warmup Warmup (No Measure) 2 Sets: 1:00 Cardio (Your Choice) 10 Walking Lunge w/Twist 10 Scorpions 10 Red Banded Pullaparts Weightlifting Bench Press (5 x 5 (building)) 5 Wide Grip Bench Press @ 6/10 RPE 5 Wide Grip Bench Press @ 7/10 RPE 5 Wide GripContinue reading “N.C. Athletics – Thu, Jun 8”