Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Warm-Up x 3 Sets: 20 seconds of Cossack Squats 10 seconds rest 20 seconds of Plank Ups 10 seconds rest 20 seconds of Jumping Squats 10 seconds rest 20 seconds of Plank Shoulder Taps 10 seconds rest Followed by… Two Sets: BandedContinue reading “Pure Water”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Protocol Banded Good Mornings x 30 Reverse Snow Angels x 20 Followed by… Clean + Jerk Barbell Warmup (No Measure) Complete two Rounds of the Complex: Clean-Grip Romanian Deadlift x 5 Clean High-Pull x 5 Front Squat x 5 HangContinue reading “Paralyzer”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!) *Station 2 – Banded Lateral Monster Walk *Station 3 – Banded Squats *Station 4 – Side Plank Hold *StationContinue reading “Hypnotize”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Bird Dog x 10 reps per side Leg Reach x 10 reps total Followed by… Three rounds of: 30 Single or Double Unders Turkish Get-Ups x 3 reps each side Romanian Deadlifts x 10 repsLeg Reach on Youtube: https://www.youtube.com/watch?v=-pzc3o8mERw&index=8&disable_polymer=true Metcon Metcon (4 RoundsContinue reading “Ms. Jackson”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row or Ski Tricep Smash x 30 seconds per arm (on rig) Hawaiian Squat x 30 seconds per leg Wrist Stretch x 60 seconds Followed by… Two Sets: Single Arm KB Clean + Single Arm KB Push Press x 30 secondsContinue reading “Umbrella”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 Meters then… Crossover Symmetry Activation Protocol Pigeon Pose x :60/side KB Swings x 20 Ring Rows x 15 Inchworms x 10 Scorpions x 15 KB Duckwalk x 20 steps Metcon Metcon (AMRAP – Rounds and Reps) In a team of two,Continue reading “Bad Boy for Life”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Two sets of: Single-Arm DB Upright Row x 10 reps each arm Reverse-Grip Push-Ups x 10 reps Spider-Man Lunge x 10 reps 30 Second Supinated-Grip Hang from Pull-Up Bar Squat Jumps x 10 reps Single-Arm Overhead Kettlebell Cossack Squat x 5 reps eachContinue reading “Ghetto Cowboy”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete 3 Rounds of: 10 Banded Squats 10 Red Band Pullaparts 10 Lunge w/Twist 10 Pushups Metcon Metcon (Time) Five rounds for time of: 500/400 Meter Row 20 Wall Ball Shots (20/14) 10 Chest-to-Bar Pullups*30 Minute Time Cap

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Banded Hip Distraction x 60 seconds per side Hawaiian Squats x 10 reps per side Russian Baby Makers x 10 reps AbMat Situps x 20 Followed by… Two sets of: Assault Bike x 30 seconds Good Mornings x 20 Weightlifting Deadlift (E2:00 xContinue reading “Let It Be”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Calorie SkiErg Banded Shoulder Distraction (3 positions) @ :30 seconds each position Banded Monster Walks x 10 each direction then… 2 Rounds of: 10x Double KB/DB Push Press 10x KB/DB Front Squats 10x KB/DB Deadlift Weightlifting Every 90 seconds, for 4:30 (3Continue reading “Paul Revere”