Category Archives: WOD

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 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats Then… 2 Rounds: 1:30 Ski 20 Alternating V-Ups 15 Banded GoodContinue reading “Footsteps”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Over-the-Fence x 10/leg Banded Good Morning x 10 Then… 2-3 Sets Of: 7 Kettlebell russian swings (to eye level) 7 hanging scap retraction 7 plank shoulder taps (each side) Weightlifting Front Squat (7 x 3 – Building) *Work up toContinue reading “Oil & Water”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 2 Rounds: 12/9 Calorie Ski (OR Row) 8 Alternating V-Ups (each side) 6 Kipping Swings Weightlifting Bench Press (7 x 3 – Ascending) Once warmed up make smart calculated jumps in weight to reach a Heavy 3 Focus onContinue reading “Everything to Everyone”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 8x :20/:10’s on Assault Bike 20 Lunge w/Twist 15 Ring Dips 10 Squat Jumps 5 Inchworms Metcon Metcon (Time) In Teams of 2, complete for time in Conga Line style: 10 Sets (5 Each) 14/11 Calorie AirBike 7 BurpeeContinue reading “Out Of My Head”

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 Single Leg Glute Bridges R/L * 10 Squats 2 Sets: 300m Row (Set 1: easy, Set 2: moderate) 20 Cossack Squats 15 Red-Band Pullaparts 10Continue reading “City On Down”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation 3 Rounds: 12/10 Calorie Row 5 Single Arm Dumbbell Thruster R/L 12/10 Calorie Ski 5 Strict Pull Up Metcon Metcon (Time) With a partner, partitioning as desired, complete For Time: 42-30-18 Power Snatch (95/65) Calorie Ski Directly Into… 42-30-18 ThrusterContinue reading “Touch the Sky”

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 * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L 2 Sets: 250 M. Ski 10 Empty Bar Overhead Squats 10 Snatch Grip Sotts Press 10Continue reading “California Girls”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Plus Then… 3 Rounds: 1:00 Bike 5 Inchworm 10 Ring Rows 5 Squat Jumps -then- 3:00-5:00 Shoulder/Pec Mobility *Scorpions *Banded Shoulder Distractions *Red Band Pullaparts/Pulldowns *DB Swing to Press Weightlifting Bench Press (1-RM) Take 7-10 Minutes to build to 1-RMContinue reading “Barbie Girl”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 10 Minute AMRAP: 1:00 Row 7 Single Arm Seated Dumbbell Z Press (each side) 14 Banded Good Morning 7 Single Arm Suitcase Deadlift (each side) 0:30 Handstand Hold Barbell & Workout Prep 3-2-1 Deadlift (building to workout weight) HandstandContinue reading “All American Nightmare”

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 Monster Walk * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats Then… 2 Sets: 200 Meter Jog 20 Cossack Squats 20 Plate HopsContinue reading “Ocean Avenue”