Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 2 Sets: 1:30 Ski 20 Good Mornings 15 Plate Hops 10 Lunge w/Twist 5 Strict Pullups Then… Warmup to Clean/Deadlift Weights Metcon Armistice (AMRAP – Rounds and Reps) Complete AMRAP in 11 minutes: 11 Power Cleans (135/95) 11 BurpeesContinue reading “Veteran’s Day WOD”

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 Then… 3:00 Cardio 10 Hanging Scap Retraction 10Continue reading “Ten Thousand Fists”

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 Then… 2 Sets: 15/12 Calorie Row 5 SpidermanContinue reading “Diary of Jane”

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 Then… 2 Sets: 1:00 Cardio 4 Spiderman LungeContinue reading “Hard Knock Life”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10Continue reading “Slow Motion”

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 Then… 2 Rounds: 1 Minute Easy Row 5Continue reading “Money Maker”

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 Then… 3 Sets: 5 Seated Box Jump 10Continue reading “Halloween WOD”

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 Then… 2 Sets: 1 Minute Bike 10 KippingContinue reading “Points of Authority”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 1:00 Jog 40 Single Unders 5 Single Leg Dumbbell RDLs (moderate weight) (each side) 5 Single Arm Dumbbell upright row (moderate weight) (each side) 5 Single Arm Dumbbell Push Press (moderate weight) (each side) Weightlifting 3-Position Clean (2 x 1, 3Continue reading “Hate It or Love It”

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 Banded Hip Distraction Foam Roll Quads/Low Back Then… 2 Sets: 1Continue reading “All Around the World”