Category Archives: WOD

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Time) Complete 3 Rounds For Time: 150 Double-Unders 50/40 Calorie Row

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Run 1:00 Bike 1:00 Ski then… 2 Rounds: 10 Cossack Squats 10 Ring Rows 10 PVC Passthroughs Metcon Metcon (AMRAP – Rounds and Reps) In a team of 2 complete AMRAP 30: 40 DB Bench Press (50/35) 8 Rounds of Cindy 40Continue reading “Chasin’ You”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row then… 2 rounds: 5 Squat Jumps 10 Sumo Deadlift High Pulls 15 Plate Hops 10 Good Mornings 5 Pushups Weightlifting Clean and Jerk (1-RM (End of Cycle)) Clean & Jerk for Max Load: – Today is the day to go forContinue reading “Blinded By the Light”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Skill Work 10 Minutes of Skill Work: -Rope Climbs -Agility Ladder Weightlifting Power Snatch (6 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 5 Hanging Leg Raises 20′ Walking Lunge 10 DB Snatches 20/Walking Lunge

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6x :20/:10 Bike then… 2 Rounds: 20 Cossack Squats 15 Broad Jumps 10 Over-the-Fence (each side) 5 Inchworms Weightlifting Back Squat (5,4,3,2,1 (NOT a max day)) Back Squat for load: – 5,4,3,2,1. *Working Sets, warmup prior to starting these sets. *Work up toContinue reading “Stockyards”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Ski then… 2 Rounds: 10 Scorpions 5 Inchworms 10 Squat Jumps 5 Pushups Weightlifting Push Press (5 x 6 (Build in weight)) *One set every :90 seconds for 5 sets. Metcon Metcon (3 Rounds for time) Every 5:00 for 3 sets:Continue reading “NC Kids – 06232021”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Time) 12 Week Mile PR Program (Week 9, Workout 1) 3 Sets: 500m faster, 2min rest, 400m faster, 90sec rest, 300m faster, Rest 60sec b/t sets -Rest add’l 3min- 3x (200m controlled sprint, 15sec rest, 200m recovery walk/jog). No add’l rest b/t reps orContinue reading “Engine Rx – 06212021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Banded Shoulder Distraction Banded Hip Distraction Foam Roll Quads then… 1:00 Bike (faster every :20) 10 Reverse Lunge w/twist 10 Prisoner Kang Squats Metcon Metcon (Time) With a partner, alternating full movements, complete 6 rounds for Time: 10 Shoulder-to-Overhead (115/80) 20 Calorie RunContinue reading “Straight Tequila Night”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) “Bring Sally Up” Weightlifting Front Squat (5 x 5 (w/ 3 second pause)) Metcon Metcon (Time) Complete 4 Rounds for Time: Run 200 Meters 10 Push Press Game

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) Weightlifting Push Press (Heavy 1) Push Jerk (Heavy 1) Clean and Jerk (EMOM 8 – 4 Reps) Every minute on the minute, complete 4 Clean & Jerks. Metcon Metcon (Time) Complete 10 Rounds for Time: 6 Hand-Release Pushups 24 Single-Unders (12 Double-Unders)Continue reading “NC Athletics – 06212021”