Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation -then- 2 rounds: 1:00 Ski 15 Cossack Squats 12 Ring Row 9 Push Ups 6 DB Upright Row (R/L) Metcon Caesar’s Palace (3 Rounds for reps) Teams of 3 AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) MaxContinue reading “Captain Jack”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Assault Bike x 60 seconds (60-65% perceived effort) Supinated Grip Static Hang x 60 seconds (accumulate if needed) Perfect Stretch x 10 steps Pronated Grip Static Hang x 60 seconds (accumulate if needed) Bear Crawl x 20 steps forward + 20 steps backwardContinue reading “Informer”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row 2 Minutes: Foam Roll Quads/Glutes/Lower Back Followed by… Two Sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Wall Climbs x 3 Accessory Work Four sets of: Bulgarian Split Squat x 8 reps each leg @ 30X1Continue reading “Boombastic”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Assault Bike Sprints: :30 Moderate :30 Recovery Pace :20 Hard :20 Recovery Pace :10 Sprint :10 Recovery Pace Then… 20 Pushups 20 Cossack Squats 10 Banded Monster Walks (each direction) 20 Jumping Squats 20 Reverse Lunges Weightlifting Front Squat (E2:00 x 8) EveryContinue reading “Lemondrop”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minute SkiErg Twisted Cross Stretch x :30/side Internal Shoulder Rotations (Wall) Then… 2 Rounds of: Snatch Grip Push Press x 10 Muscle Snatch x 10 Single Leg V-Ups x 20 (10/leg) Weightlifting 2 Snatch Liftoff + Snatch (E:90 x 10) 2 SnatchContinue reading “Follow You Down”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minute SkiErg Then… Crossover Symmetry Activation Then… 10 Half Kneeling Single Arm DB Press 5 Strict Pullups :20 Goblet Squat Hold Metcon Metcon (3 Rounds for time) With a partner, partitioning Reps however you see fit, every 10 minutes, for 30 minutesContinue reading “My Own Worst Enemy”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :20/:10 Assault Bike Banded Shoulder Distraction Banded Good Mornings x 20 Then… Two Rounds of: 10 PVC Passthroughs 10 Ring Rows 10 Suitcase Deadlifts Metcon Metcon (Time) Complete For Time: 2 KM. Bike 50 Air Squats 50 DB Snatch (50/35) 100 Double-UndersContinue reading “Courtesy Call”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up General Warmup #3 (No Measure) Band Distracted Ankle Mobility x :60 seconds per side Band Distracted Hip Flexor Stretch x :60 seconds per side Banded Monster Walks x 10 steps per direction Followed by… Row 500 Meters @ easy pace (75% effort) Two sets of: 10Continue reading “Beautiful Disaster”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row Walking Lunge w/Twist x 20 Steps Followed by… Two Sets: Leg Reach x 20 (10/leg) Ring Rows x 10 Bird Dogs x 20 reps Wall Slides x 10 Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating movements,Continue reading “Danger Zone”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3-Minute Ski/Run/Bike/Row Couch Stretch x :60/side Then… Two Rounds of: 10 DB Push Press 5 Inchworms 10 Banded Squats 5 Scorpions (per side) Metcon 10-Station Team (AMRAP – Reps) “10-Station Team” (30 Minutes) In teams of two complete these 10 stations for AMRAP:Continue reading “Burn It to the Ground”