Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation 8 Minute AMRAP: 1:00 Bike (start easy and build in intensity each round) 10 Cuban Press + Overhead Squat (PVC Pipe or light bar) 5 Sotts Press (PVC Pipe or light bar) 7 Hanging Scap Retraction on Ring 5 KipContinue reading “Jackie Chan”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 3 Sets: 1:00 Run 10 Thread the needle (each side) 5 inchworm 10 Big Arm Circles (Clockwise and Counter Clockwise) 50 Single Unders Metcon Metcon (5 Rounds for time) Rx: 5 sets (1 Set every 3 Minutes) 70 DoubleContinue reading “The Next Episode”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Hip Halo Activation * 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 2-3 Sets of: 250m Row (start easy andContinue reading “Holidae Inn”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5:00 Cardio (start easy and build in intensity as you go!) 60 Seconds Banded Shoulder Distraction 60 Seconds Jumping Squats 60 Seconds PVC Pipe Presses 60 Seconds Banded Hip Distraction Metcon Metcon (2 Rounds for reps) With a partner, complete the following, alternatingContinue reading “Jumpman”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Plus Hip Halo Activation * 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 Then… 2-3 Sets 1:00 cardio 10 HangingContinue reading “Paradise City”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Sets: 1:00 Run 1:00 Ski 50 Single unders 10 Strict Pull Up 5 Inchworms 5 lateral box step ups (each side) Weightlifting Push Jerk (2×3, 3×3) Jerks From The Rack: – 2×3 reps @ 80% 1RM Jerk – 3×3 @ 85% 1RMContinue reading “True Friends”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement Hip Halo Activation * 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 *Continue reading “Encore”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Hip Halo Activation * 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 Then… 2-3 Sets 1:00 Bike 4 Spiderman Lunge Stretch (each side)Continue reading “Silhouettes”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8x :20/:10 Run Then… 2 Sets: 10 Empty Bar Floor Press 10 DB Clusters 10 Box StepUps Weightlifting Front Squat (5 x 5 Across) Metcon Metcon (2 Rounds for reps) In teams of 3, complete the following: AMRAP 9 Minutes: 12/9 Calorie AssaultContinue reading “Jesus Walks”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Easy Row -then- 2 Sets of the Following: 1) Burgener Warm up Snatch – 5 reps at each position (all in the power position, no squats required) 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch landContinue reading “Hit the Floor”