Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 3 rounds 1:00 machine 20 Alternating Leg V Up 10 Single Leg Dumbbell RDL R/L 5 Strict Pull Up Metcon Metcon (2 Rounds for time) With a Partner, complete: 2 Sets of: 60 Handstand Push Ups (Split) 30 C2BContinue reading “Going the Distance”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Hip Mobility 3-5 Minutes Then… 2 Rounds of: 12/9 calorie bike (build intensity as you go) 8 Upright Rows/Arm 16 Cossack Squats 24 Plate Hops Weightlifting Snatch Balance (3,2,2,1,1,1) Snatch Balance for load: *Focus on speed and upright torso position in the catchContinue reading “Who Can It Be Now?”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation then… 3 Sets: 1:00 Bike 11 AbMat Situps 9 Hang Cleans (Empty Bar) 7 Inchworms 5 Strict Pullups Accessory Work Metcon (No Measure) Complete 3 Sets of: 1:00 Side Plank Right 20 Supermans 1:00 Side Plank Left 20 Alternating VContinue reading “Mississippi Queen”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 300m Row 20 step back lunges 10 Double Dumbbell Deadlift 8 Double Dumbbell Russian Swing 6 Double Dumbbell Shoulder to Overhead Weightlifting Deadlift (1 x 5 then… 3 x 10 @70%) Take 15 minutes to: Work to Heavy 5 -then-Continue reading “Comedown”

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 * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2 Rounds 14/10 Calorie Air Bike (OR 150m jog) 7 SingleContinue reading “Everything Is Alright”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minute Row then… 2 Rounds of: 10 Waiter Squats (5 each side) 10 Single Arm DB Hang Clean & Jerk (5 each side) 5 Inchworms then… 2 Rounds of: 5 Clean High Pulls 5 Muscle Clean 5 High Hang Power Clean 5Continue reading “Magic Carpet Ride”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -then- 2 Rounds: 300m Ski 10 Banded Squats 15 Alt. Leg V-Ups Weightlifting Back Squat (5 x 5 @73-78%) -Complete 5 sets of 5 Back Squats -Building each set in between the given range. Metcon Metcon (AMRAP – Rounds andContinue reading “Hotel California”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -into- 2 Sets: 12/9 Calorie bike 9 Goblet Squats 9 Scap Pullups 6 Thread the Needle R/L (with slight pause in the reach portion) then… Clean Warmup (Empty Barbell): As a Class 7x – Clean Pull 7x – High HangContinue reading “Master Of Puppets”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets of: 250m Row 10 Spiderman Lunge (5/side) 10 Kettlebell Suitcase Deadlift R/L 10 Cossack Squats (R/L) Weightlifting DB Bench Press (8,6,4,6,8,6,4) *Bench waves *As reps go down, weight should increase. As reps go back up the weight should decrease. Metcon MetconContinue reading “Take the Money and Run”

Crossfit North Cloud – N.C. Athletics View Public Whiteboard Warm-up Warm-up (No Measure) 500 M. Ski then… 2 Rounds of: KB Suitcase Deadlifts x 10/arm Cossack Squats x 10/side Hand-Release Pushups x 10 Metcon Metcon (Time) In a team of 3, complete the following: “Conga Line 2016” – One athlete per station 30/20 Calorie RowContinue reading “N.C. Athletics #026”