Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Banded Hip Distraction Banded Ankle Distraction Then… 2 Sets: 1:30 Bike (Set 1: easy, Set 2: moderate/fast) 10 Cossack Squats 10 Wall Angels 10 DB/KB Strict Press 10 Kip to Swing Weightlifting Back Squat (E:90 – 10 x 3) EveryContinue reading “Follow You Down”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 2 Rounds of: 200 Meter Ski 15 Banded Good Mornings 10 Cossack Squats/side 5 Pushups Weightlifting Deadlift (7 x 1 (Ascending)) Work up to a Heavy Single in 7 working sets How to approach this lift: Once warmed upContinue reading “Welcome to the Black Parade”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Plus Banded Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 1 Set: 30/24 Calorie Bike 15 Ring Row 10 BandedContinue reading “Under the Bridge”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation 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 * 10 Bird Dogs R/L Then… 2 Rounds: 300 Meter Ski 5 Single Arm KettlebellContinue reading “Shimmer”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 2 Rounds: 1 Minute Bike 7 RussianKB Swings 7 Alt. V-Ups (each side) 7 Single Leg RDL’s (each side) Accessory Work Metcon (No Measure) 2 Rounds: 10 Tempo Alternating Dumbbell Bench Press (2 second down/ fast up) 10 TempoContinue reading “Cherub Rock”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… Banded Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats Then… 2 Sets: 1 Minute Row 10 Wall Angels 5Continue reading “Over When It’s Over”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Banded Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2 Sets: 1:00 Bike/Row/Ski (switch machines for each round. Perform withContinue reading “Return of the Mack”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation 10x Banded Monster Walks (Front/Back) 10x Banded Side Steps (Each Direction) 20 Seconds Banded Shoulder Distraction (each position/arm) 10x Fire Hydrants/leg Then… 6 Minute AMRAP: 200m Row (100m Fast/50m Moderate/50m Fast) 5 SA Dumbbell Thrusters 5 Ring Rows 5 KippingContinue reading “Janie’s Got A Gun”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation 10x Redband Pullaparts Then… 200M Run 15 Cossack Squats (each direction) 10 Double DB/KB Strict Press 5 Inchworms Metcon Metcon (Time) Complete, for time: 4 rounds: 400m run 40 Air Squats -Straight into- 3 Rounds 300m Run 30 Push UpsContinue reading “Somebody Told Me”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… Banded Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2 Rounds: 200 Meter Run 10 Scorpions 10 Hanging ScapContinue reading “Real World”