Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 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: 200 Meter Run 20 Cossack Squats 20Continue reading “Money In the Bank”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minute Easy Bike/Row/Ski Then… 3 Rounds of: 10 Banded Good Mornings 10 KB Russian Twists 10 Pushups to Downward Dog Metcon 343 (Time) With a Partner, complete for time: 100 TTB 100 Power Cleans (135/95) 100 Wall Balls (20/14) 43 Synchronized Burpees*ThisContinue reading “9/11 Memorial WOD”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Plus 2 Rounds: 1:00 Bike 5 Inchworms 10 Broad Jumps 15 Alternating Leg V-Ups 20 Walking Lunges Weightlifting Push Press (5 x 5) Push Press for max load: (increase weight each set) #1: 5 reps #2: 5 reps #3: 5Continue reading “Bennie and the Jets”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8:00 AMRAP (at easy to easy/moderate pace) 1:00 Ski or Row 10 Single Arm Russian Kettlebell Swing (each side) 10 Single Arm Upright Row (each side) (light) 10 Banded Good Morning Weightlifting Front Squat (5,3,1,1,1) Front Squat 1: 5 reps @ 80% 2:Continue reading “Heat of the Moment”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minute Row/Bike/Ski Then… Crossover Symmetry Activation Then… 2 Rounds of: 10 Banded Air Squats 10 Banded Sidesteps (R/L) 10 Scapular Pullups 10 Scorpions Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 StrictContinue reading “Hotshots 19”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Metcon Metcon (Time) With a partner, for time: 2,000 Meter Ski Directly into… 6 Rounds: 20 Wallballs (20/14) 20 Pushups 20 American KB Swings (53/35) Directly into… 100 Cal. Bike *During the 6 Rounds, partners alternate full movements.

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… Banded Hip 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: 45 Second Row (easy/moderate) 45 Second Bike (easy/moderate) 15 Banded Good Mornings 15 RussianContinue reading “Careless Whisper”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 3 sets: 20 alt v-ups (total) 30 Second Ski (easy) 10 jumping squats 30 Second Ski (moderate) 5 Inchworms Metcon Metcon (2 Rounds for time) With a partner, For time: 100 Toes-to-Bar *Every Minute on the Minute, including 0:00.Continue reading “This Is the Life”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 2 Sets: 1 minute row (30 sec easy/ 20 sec moderate/ 10 sec hard) 10 Single Arm Suitcase Deadlifts (each side) 10 Single Arm Press (each side) 15 Cossack Squats 20 Second Handstand hold (overhead static hold) Metcon MetconContinue reading “Wake Me Up When September Ends”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Banded Hip 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… 3 Minute Machine (Bike/Row/Ski) 20 Single Arm Dumbbell Thruster R/L (light/moderate)Continue reading “The Blueprint”