Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 10 Side step R/L 10 Forward/Backwards Walk R/L 10 Single Leg Glute Bridges R/L 10 Banded Squats Then… 2 Sets: 1:30 Bike, Row or Ski (choose machine for each round) 10 Squat with thoracic rotation to ceiling at theContinue reading “Bust A Move”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Banded Hip Distraction – 1:00/side Banded Shoulder Distraction – 1:00/side Then… 2 Rounds: 200 M. Jog 10 Pushups 10 Single arm Dumbbell Strict Press (each side) 10 Banded Air Squats Metcon Metcon (Time) In Teams of 2: 100/90/80 Calorie Row 50 Syncro DumbbellContinue reading “Up All Night”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 2 Rounds: 15/12 Calorie Row 10 Hanging Scap Retraction 10 Hand-Release Pushups 30 Single Under 30′ Walking Lunge Weightlifting Push Press (5,5,4,4,3,3) 1: 5 reps @ 60% 2: 5 reps @ 60% 3: 4 reps @ 70% 4: 4Continue reading “The Adventures of Rain Dance Maggie”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 3:00 bike 12 single leg dumbbell RDL R/L 12 Banded Chops R/L 12 Banded Air Squats 12 Banded Good Mornings 12 DB Shoulder Press Then… Foam Roll Quads/Shoulders Metcon Metcon (4 Rounds for time) 4 sets (1 set everyContinue reading “Burning Bridges”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 2 Rounds of: 1:00 min row 6 Russian Babymakers 8 Half-Kneeling KB Push Press/arm 10 Single Arm KB Front Squats Weightlifting 2 Snatch Deadlift + Hang Snatch (5 x 1) 2 Snatch Deadlift + 1 Hang Snatch x 5Continue reading “Sound Of Madness”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 12 Calorie Row 9 Strict Pullups 6 Inch Worms 3 Back Squats (increasing weight) Metcon Metcon (Time) With a partner, complete: 3 rounds: 30 Synchro Wallballs (20/14) 6 Rope Climbs (split) -into- 50 Clusters (115/75) (Split) 50 Burpee Box Get-Overs (48/40)Continue reading “Sunglasses At Night”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 10 Banded Lateral Steps 10 Banded Monster Walks (Front/Back) 10 Banded Single Leg Glute Bridges R/L 10 Bird Dogs R/L 10 Banded Squats 2 Rounds: 10 V-ups 15 Banded Good Mornings 20 Lunge W/Twist 25 Single Unders Weightlifting 3-PositionContinue reading “Live & Let Die”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 5 minute bike (start easy and increase intensity each minute) Then… 2 Rounds: 10 Banded Air Squats 10 alternating DB clean and jerks (light/moderate) 5 step-ups (each side) 10 Single DB Suitcase deadlift (light/moderate) (each side) Metcon Metcon (AMRAPContinue reading “Back to school, back to school, to prove to Daddy that I’m not a fool!”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 2 Rounds: 200 M. Jog 5 Inchworm 10 Lunge/Elbow to Floor 5 Squat Hold w/Rotation Reach Weightlifting Deadlift (6 x 6 – Building – (65 – 75%) ) 6×6 @ 65-75% *Build over the course of the six setsContinue reading “Everything Is Alright”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… On a 10 Minute Clock: 3 Minute Easy Row into… 7 Minute AMRAP: 7 Scapular Pullups 7 Alt V-ups (each side) 7 Power Cleans (empty bar – move feet on each rep) 7 step-ups per leg Weightlifting Paused FrontContinue reading “No More Sorrow”