Category Archives: WOD

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.

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run then… 2 Rounds: 10 Jumping Jacks 5 Burpees 10 Reverse Lunges Skill Work 5 Sets of: Barbell Push Press (Add Weight as you see fit) Metcon Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds and Reps PossibleContinue reading “NC Kids – 06062021”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 15/12 Calorie Row 10 Empty Bar Power Snatch 5 Burpees Weightlifting Snatch Deadlift + Power Snatch + Snatch (6 x 1 (Every :90 seconds)) 6 Sets of 1 Rep of the Snatch Complex, building in weight as you go…ifContinue reading “NC Athletics – 06072021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Easy Bike :30 Banded Shoulder Distraction/Position -then- 2 Rounds: 10 Waiter Squats (5 each arm) 10 Pushups Metcon Metcon (Time) Complete For Time: 15-12-9-12-15 Front Squats (95/65) Calorie Row Weightlifting Snatch High Pull + Power Snatch + Snatch ((1+1+1) x 3 Sets)Continue reading “Road Trippin’”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Time) 5 Sets: 500m moderate, 100m recovery jog (any pace that allows you to maintain the moderate pace). -No add’l rest b/t reps or sets- -Rest: 3-5min- 4 Sets: 150m sprints at 92, 95, 98, 95% effort 150m walk -No add’l rest b/tContinue reading “Engine Rx – 06042021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Cardio (your choice) 30 Single Unders 20 Plate Hops 10 Russian Kettlebell Swings (moderate/heavy) 10 DB Sotts Press (5/side) Metcon Metcon (Time) With a partner, complete: 150 Double Unders (each-complete at the same time) 30 Handstand Push Ups (split) 30Continue reading “Congratulations”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 16/12 Calorie Bike (build intensity each round) 8 Single Arm DB Thrusters 8 Scap Retractions 6 Kip to Swing 4 Alt. V-Ups (each leg) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/LContinue reading “Uptown Girl”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) “Tabata” -Cossack Squats -Broad Jumps -Push Press Weightlifting DB Bench Press (5×6) Complete 5 sets of 6 DB Bench Press *In between sets, complete 1 down and back in the agility ladder! Metcon Metcon (4 Rounds for reps) With a partner, completeContinue reading “NC Kids – 06032021”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Moderate Airbike 8 Thrusters 6 Good Mornings 4 Alternating V-Ups (each leg) Weightlifting Bench Press (5 x 5) *Complete 15 Banded Tricep Pushdowns (banded) between sets Deadlift (5 x 5) Deadlift: 5×5 (Building) *Rest 60-90 seconds between sets* *performContinue reading “NC Athletics – 06032021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… 2 Rounds: 5 single leg dumbbell RDLs (light/moderate) (each side) 5 single arm russian dumbbell swing (light/moderate) (each side) 5 single arm dumbbell presses (light/moderate) (each side) 5 spider man lunge stretch (each side) 5 Scorpions Metcon Metcon (Time)Continue reading “Hypnotize”