Category Archives: WOD

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”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Row 1:00 Bike 1:00 Run then… 2 Rounds: 10x Banded Lat Pulldown 10x PVC Snatch Balance 10x Alt. V-Up Metcon RWB Showcase 2021 Event #3 (Time) Complete For Time: 25 x Thrusters 25 x Synchro Toes to Bar 25 x Overhead SquatsContinue reading “Hit ‘Em Up Style”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 cardio (your choice) 12 banded good mornings 10 Kipping Swings 8 lateral box step ups (each side) 6 inchworms 4 one and a quarter back squats (3 sec descent, no pause, 3 sec ascent, no pause) (light) Weightlifting Clean andContinue reading “Beautiful Disaster”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) “Team Row-ling” Skill Work Time to work on: -Rope Climbs/Seated Rope Pulls -“Pistol” Squats Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating full rounds, complete AMRAP 12 of: 5 Pullups 5 DB Snatches (Each Arm) 5 Burpees

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 12/8 Calorie Ski 10 Scorpions 10 half kneeling single arm dumbbell press (moderate) (each side) 0:30 handstand hold Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L *Continue reading “Bad Boy for Life”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) Tabata: 1-Bear Crawl 2-Burpees 3-High Knees Weightlifting Deadlift (6,6,4,4,2,2) Metcon Metcon (3 Rounds for reps) EMOM 12: 3 Rounds for Max Reps 1-Calorie Ski 2-Thrusters 3-Pushups 4-Rest Game

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Run/Jog then… 2 Rounds: 10 PVC Passthroughs 10 Prisoner Kang Squats 10 Sotts Press 10 Lunge W/Twist (each side) Weightlifting ,: Snatch Balance (Heavy Double) Snatch Balance: Work to a heavy double in 8 Minutes. *In between sets do 5 HeavingContinue reading “NC Athletics – 06162021”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Time) 12 Week Mile PR Program (Week 8, Workout 1) 200m 220m 240m 260m 280m 300m -Full recovery b/t reps (3 minutes) *The speed in this workout gets progressively faster. *The 200m should be at your mile projected goal pace and the 300mContinue reading “Engine Rx – 06152021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row Banded Hip Distraction Banded Ankle Distraction then… Barbell Prep: A) Burgener Warm Up Clean – 5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle Clean – “STRONG TURNOVER”Continue reading “Gin and Juice”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Jog Then… 2 Rounds: 20 Cossack Squats (10/side) 10 Push Press (Empty Bar) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 SingleContinue reading “Sucker For Pain”