Category Archives: WOD

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… 2 Rounds of: 20 Cossack Squats 15 Ring Rows 10 Scorpions Metcon Metcon (Time) Complete For Time: 30/24 Calorie row 15 Pullups 30/24 Calorie Row 30 Pushups 30/24 Calorie Row 15 Pullups 30 Pushups Weightlifting Back Squat +Continue reading “NC Athletics – 06022021”

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”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete the following: Row :45 easy Ski :45 easy Bike :45 easy Bike :30 moderate Ski :30 moderate Row :30 moderate Row :15 fast Ski :15 fast Bike :15 fast Metcon Metcon (3 Rounds for calories) Complete 3 Sets for Max Calories: AMRAPContinue reading “Fat Lip”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Each 1 – Burpees 2 – Jog Skill Work Metcon (No Measure) CFNC “How to” Series: -Pushups -Squats Metcon Metcon (AMRAP – Rounds and Reps) 7 MIN AMRAP: Run 100 Meters 7 DB/KB Swings 7 Ring Rows or PullContinue reading “NC Kids – 06012021”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 2 sets with am empty barbell or very light weight: High Hang Muscle Clean x 10 Strict Press with Barbell x 10 Barbell Good Morning x 10 then… A) Burgener Warm Up Clean – 3-5 reps at each positionContinue reading “NC Athletics – 06012021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: 100m Jog 5 Ring Rows (Or body rows) 10 Air Squats 5 Inchworms 10 Hanging Scap Retractions Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or bodyContinue reading “Memorial Day Murph”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike 7 Kettlebell single arm suitcase deadlifts (moderate) (each side) 7 Kettlebell single arm presses (moderate) (each side) 7 Inchworms into box jump Metcon Metcon (5 Rounds for reps) With a partner, complete 5 sets of the following for MaxContinue reading “Mr. Brightside”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15 Banded Good Mornings 15 DB Upright Rows (each arm) 2 Sets: 15/12 Calorie Ski 10 Push Press (Bar) 5 Squat Cleans (Bar) Metcon Metcon (Time) For Time: 1-2-3-4-5-6-7-8-9 Clusters (135/95) 9-8-7-6-5-4-3-2-1 Chest-to-Bar PullupsRx+: For Time: 1-2-3-4-5-6-7-8-9 Clusters (155/105) 9-8-7-6-5-4-3-2-1 Muscle Ups (RingContinue reading “The Thunder Rolls”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes Easy Cardio then… 2 Rounds: 20 Plate Hops 10 PVC Passthroughs then… Barbell Prep: Burgener Warm up Snatch *5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch –Continue reading “Tampa”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Cardio Prep: Row 1:00 easy Bike 1:00 easy Bike :30 moderate/fast Row :30 moderate/fast Row :15 fast Bike :15 fast Bike 1:00 easy *MetCon is first today, short warmup. We will get started 10 minutes after class start time. Metcon Metcon (3 RoundsContinue reading “Insane in the Brain”