Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row Thoracic Can Opener Stretch then… 10 Ring Rows 10 PVC Passthroughs 10 PVC Overhead Squats 10 Snatch Grip Push Press then… Burgener Warm up Snatch – 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” ElbowsContinue reading “Fancy Like”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio Then… 2 Rounds: 10 Lunge w/Twist 10 Strict Press (Empty Bar) 10 Cossack Squats 10 Plate Hops Metcon 1776 (Time) Complete 4 RFT of: 289 M. Run 50 Squats 40 Push Press (45/35) 30 Box Jumps (24/20) 20 Pushups 10Continue reading “4th of July: “1776””

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio Then… 2 Rounds: 10 Lunge w/Twist 10 Strict Press (Empty Bar) 10 Cossack Squats 10 Plate Hops Metcon 1776 (Time) Complete 4 RFT of: 289 M. Run 50 Squats 40 Push Press (45/35) 30 Box Jumps (24/20) 20 Pushups 10Continue reading “4th of July: “1776””

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio Then… 2 Rounds: 10 Lunge w/Twist 10 Strict Press (Empty Bar) 10 Cossack Squats 10 Plate Hops Metcon 1776 (Time) Complete 4 RFT of: 289 M. Run 50 Squats 40 Push Press (45/35) 30 Box Jumps (24/20) 20 Pushups 10 OHContinue reading “4th of July: “1776””

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 1:00 Cardio (your choice) 20 Plate Hops 10 Scorpions Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete AMRAP 30: 100/90/80 Calorie Run 50 Box Jumps (24/20) 100/90/80 Calorie Row 50 American KB Swings

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 20/16 Calorie Row OR Ski 8 front squats (empty bar) 8 shoulder to overhead (empty bar) 4 Thrusters (empty bar – focus on a smooth transition between squat and overhead) 8 Kipping Swings 4 Strict Pullups Weightlifting Bench Press (10-8-6-4-2) BenchContinue reading “Boys From Back Home”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Jog Bike then… 10 stepback lunges (each side) 10 DB Snatches (Light) 50′ single arm dumbbell overhead walking lunge (moderate) (each side) 5 Inchworms Metcon Metcon (5 Rounds for time) Complete 5 Sets (1 Set Every 5:00) 20/14 Calorie Ski 15 PushupsContinue reading “Gold Digger”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6x :20/:10 Bike Thoracic Can Opener Stretch then… 2 Rounds: 10 dynamic squat stretch 10 sumo squats 10 alt. v-ups 10 KB Swings Metcon Metcon (Time) Complete 4 Rounds for Time: 21 Wall Balls (20/14) 14 AbMat or GHD Sit-ups 7 Power CleansContinue reading “Every Mile a Memory”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Time) 12 Week Mile PR Program (Week 10, Workout 1): 2 Sets: 600m fast, 2min rest, 400m fast, 90sec rest, 300m fast, 1min rest, 200m fast, 30sec rest 400m walk/jog, 400m recovery jog, -Rest 15sec b/t sets- SCORING: Your score is your Total WorkoutContinue reading “Engine Rx – 06292021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1 Minute Cardio 10 Banded good mornings 5 Deadlifts (start with empty bar – build across 3 sets) 20 single or double unders Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes: 15/12 Calorie Assault Bike 15 Bar Facing BurpeesContinue reading “What the Hell Did I Say”