Category Archives: 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 Bird Dogs R/L * 10 Squats Then… 3-Minute Easy Row 2 Sets: 5 spiderman lunge stretch (aka elbow to floor stretch)Continue reading “Dreamweaver”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Hip, ankle, & shoulder distractions as needed Crossover Symmetry Activation Then… 2 Sets: 250m Ski 10 Squat with thoracic rotation at bottom (reach hand to ceiling, opposite hand to foot) 5 Single arm dumbbell sotts press (light) (each side) 10 kip to swingContinue reading “Blinded By the Light”

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 Bird Dogs R/L * 10 Squats Then… 2 Rounds: 1 Minute Easy Row 5 box step-ups (each side) 5 Dumbbell HangContinue reading “Desperado”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 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… On an 8 minute clock, moveContinue reading “Breakdown”

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 250m Ski 10 hanging scap retraction 5 kipContinue reading “Burning Bridges”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 2 Rounds: 1:00 bike (0:45 easy/0:30 moderate/0:15 fast) 8 hang power clean (empty bar) 8 front squats (empty bar) 8 Floor Press 2 tempo push ups (3 second descent/no pause/3 second ascent/no pause) Metcon Metcon (2 Rounds for reps)Continue reading “Papercut”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 250m Row 10 Hanging Scap Retraction 15 Snow Angels 20 Cossack Squats 25 Single Unders Metcon Metcon (Time) With a Partner, complete for time: 50/40 Calorie Bike/Ski (1 partner on each machine. Pick a machine and stay on it. Don’t doContinue reading “White Trash Story”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8x :20/:20 Assault Bike Then… 2 Rounds of: 10 Banded Squats 10 Pushups 10 Single-Leg RDL (each side) Metcon Emerson Lee (AMRAP – Rounds and Reps) 20 Minute AMRAP: 10 Front-Rack Reverse Lunges (55/35) 14 Calorie Row 20 Single-Arm DB Hang Snatch (55/35)Continue reading “Emerson Lee”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 2 Sets: 200 M. Jog 10 Thread the Needle (each side) 10 Prisoner Kang Squats 10 DB Hang Clean (Light) Weightlifting 3 Deadlift + 2 Hang Clean + 1 Clean (E2:00 x 5: 1 Rep) Complete this as aContinue reading “Boys from Back Home”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row :30 Second Banded Palloff Squat Hold (each side) Then… 2 Rounds: 10 Suitcase Deadlifts (each side) 10 Lunge w/Twist 10 Ring Rows Weightlifting Bench Press (10 x 3 (Building)) Take 15 Minutes to complete 10 sets to build…making smart calculated jumpsContinue reading “With Arms Wide Open”