Category Archives: WOD

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”

Crossfit North Cloud – N.C. Athletics 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) Weightlifting Snatch Push Press + Overhead Squat (4 x (2+2)) (2+2) x 4 Sets @ 90% @ 1 RM Snatch During your rest between sets perform: Muscle SnatchContinue reading “NC Athletics – 06142021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Run/Jog then… 2 Rounds: 20 Plate Hops 15 Pushups 10 Alternating V-Ups (each side) Metcon Metcon (2 Rounds for reps) With a partner, complete 2 Sets: 8 Minute AMRAP: 4 Rounds: (alternate rounds) 60 Double Unders 15 Toes to Bar -straight into-Continue reading “Enter Sandman”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 12/8 Calorie Assault Bike 8 Box Jumps with step down 4 single arm dumbbell thrusters (each side) (moderate) Metcon Metcon (4 Rounds for time) 4 Sets (1 Set every 5 Minutes) 15 Chest to Bar Pull Ups 12 Box Jump OverContinue reading “Little Miss Can’t Be Wrong”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Jog then… 2 Rounds of: 5 Inchworms 10 Squat Jumps 5 Scorpions Weightlifting Power Clean (10 Sets x 2 Reps) Every Minute on the Minute for 10 Minutes: Complete 2 Power Cleans with the barbell. Metcon Metcon (AMRAP – Rounds andContinue reading “NC Kids – 06102021”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 1:00 Cardio (your choice) (start easy and build in speed each round) 24 Single Unders 10 Alternating V Ups 8 Abmat Sit Ups 6 Inchworms Weightlifting Power Clean (6 Sets of 3) Every 2:00 for 12:00, complete 1 setContinue reading “NC Athletics – 06102021”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) “Circle Run” Everyone will jog in a circle in the gym, every :30 seconds athletes will stop and perform 5 reps of the movements below. First 2 minutes – tuck jumps Second 2 minutes – pushups Third 2 minutes – burpees WeightliftingContinue reading “NC Kids – 06092021”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio (your choice) then… 2 Rounds: 10 Pushups 10 Reverse Lunges 10 Squat Jumps Metcon Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds and Reps possible in 20 minutes of: 20 Calorie Row 20 Single-Arm Dumbbell Push Press (10Continue reading “NC Athletics – 06092021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 0:45 Row (Moderate) 0:45 Bike (Moderate) 5 power snatches (start with empty bar and add weight each round) 5 power clean and jerks (start with empty bar and add weight each round) 0:20 Handstand Hold Metcon Metcon (2 Rounds for time)Continue reading “Funky Monks”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Time) Complete 4 Sets: 1000 Meter (moderate), 1 minute rest 400 Meter (fast), 2 minute rest 200 Meter (easy, 30 seconds rest *Scoring: Total Workout time including rest time.