I Write Sins Not Tragedies

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

3 Sets:

1:00 Row (increase intensity each round)

7 single arm dumbbell thrusters (each side) (moderate weight)

7 Strict Pull-ups

10 V-Ups

Optional Warmup (No Measure)

Crossover Symmetry Activation


Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats


Metcon (2 Rounds for time)

2 Sets:

21/16 Calorie Row

15 Thrusters (95/65)

9 Strict Pullups

15 Thrusters (95/65)

21/16 Calorie Row

-Rest 5:00 between sets-

Target Time each set: 8 minutes

Time Cap each set: 10 minutes


The focus is steady, moderate pacing across all sets while training to maintain a relatively high intensity.

Maintain a consistent pace to stay within the target time.


Row: With this being the start/finish of each set we will attack both Rows differently. First Row should be approached with moderate intensity and focusing on not blowing up the lungs and body. Second row is all about finishing strong with what’s left in the tank. Both rows should ideally be completed under 75 secs.

Thrusters: Weight on thrusters needs to be set where we can maintain unbroken or 2 sets at most, through all of the workout. Be explosive with each rep and focus on breathing at the top while relaxing the grip before the strict pullups.

Strict Pullups: Stay strict on these, no hip pop to help here.

Listen to your body and don’t rush to the bar after the thrusters, take a few extra breaths and make sure you can hang on. Better to be safe and take the extra time needed instead of jumping back up and failing.


RomWod for 1/18/2021 if you have the time!

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