Category Archives: WOD

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Bike 10 Single Arm Strict High Pull + Press (moderate, each arm) 5 Inchworms w/Squat Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 20: 40/30 Calorie Row 20 Single-Arm Hang DB Clean & Jerks (50/35) 10 Burpee Box Jump-Overs (24/20)Rx+ DB CJ:Continue reading “CrossFit – Wed, Jun 7”

Crossfit North Cloud – N.C. Athletics Warmup Warmup (No Measure) 2 Sets: 1:00 Bike 10 Muscle Clean (45/35) 5 Inchworms 10 Front Squat (45/35) Weightlifting Squat Clean (Every :30 x 20 (10 Minutes)) Metcon Metcon (5 Rounds for weight) Every 3:00, for 6 Rounds (18:00) 200 Meter Run 10 Goblet Squats 10 Pushups *Rest remainingContinue reading “N.C. Athletics – Wed, Jun 7”

Crossfit North Cloud – N.C. Kids Warmup Warmup 200 Meter Run then… 2 Rounds: 10 Broad Jumps 10 Walking Lunges/Leg 10 Pushups Skill Work Agility Drills (No Measure) 10 Minutes of Agility Ladder Drills -In-N-Out -One Foot -Two Feet -Alternate Feet -Reverse Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP: 6 Pullups RunContinue reading “N.C. Kids – Wed, Jun 7”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Row then… 2-3 Sets: 10 Weighted Cossack Squats (5/side) 10 Snatch Grip Push Press 10 Red Band Banded Pullaparts Weightlifting Power Snatch (3,3,2,2,2,1,1) 3 Power Snatch @ 5/10 RPE 3 Power Snatch @ 5.5/10 RPE 2 Power Snatch @ 6/10 RPE 2 Power Snatch @Continue reading “CrossFit – Tue, Jun 6”

Crossfit North Cloud – N.C. Athletics Warmup Warmup (No Measure) 3:00 Jog then… 2 Rounds: 10 Banded Good Mornings 10 Pushup to Downward 10 Scorpions Weightlifting Deadlift (5 x 6 (Building)) 6 Deadlifts @ 8/10 RPE 6 Deadlifts @ 8/10 RPE 6 Deadlifts @ 8.5/10 RPE 6 Deadlifts @ 9/10 RPE 6 Deadlifts @ 9.5/10Continue reading “N.C. Athletics – Mon, Jun 5”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2 Sets: 1:00 Ski 10 PVC Pass Through 10 PVC Overhead Squat 5 PVC Squat Snatch 25 Single Under Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 9 Minutes: 3-6-9-12-15…. Overhead Squat (115/75) *30 Double Unders after each set of Overhead SquatsRx+: Overhead Squat (155/105)Continue reading “CrossFit – Mon, Jun 5”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) Tabata: :20 On/:10 Off 1-Scorpions 2-Squat Jumps 3-Alternating V-Ups 4-Run In Place Weightlifting Clean (7 x 3) Metcon Metcon (4 Rounds for reps) Every Minute on the Minute for 15 Minutes: 1 – Max Distance Row 2 – Max Reps DB Bench Press 3 –Continue reading “N.C. Kids – Mon, Jun 5”

Crossfit North Cloud – CrossFit Warmup Warmup (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 For Time: 150 Double Unders (each-complete at the same time) 30 Handstand Push Ups (split) 1500 MeterContinue reading “CrossFit – Sat, Jun 3”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2:00 Bike then… 2-3 Sets: 10 Double Kettlebell Front Rack Step Ups 10 Tall Cleans (Empty Barbell) 10 Supinated Grip Barbell Rows Weightlifting Clean Deadlift to Mid-Thigh + Clean Pull + Clean + Jerk ((1+1+1+2) x 5, (1+1+1+1) x 2) Perform as a complex, but doesContinue reading “CrossFit – Fri, Jun 2”

Crossfit North Cloud – N.C. Athletics Warmup Warmup (No Measure) 1:00 Ski 1:00 Jog then… 2 Sets: 10 Bent over Barbell Rows 10 Barbell Good Mornings 10 Cossack Squats Weightlifting Clean Pull + Clean (10 x 1 (Building)) Complete 8 Sets of 1 Clean Pull + 1 Power Clean. *Build to a challenging weight forContinue reading “N.C. Athletics – Thu, Jun 1”