Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Four sets of: 20 Seconds of V-Ups 10 Seconds of Rest 20 Seconds of Cossack Squats 10 Seconds of Rest 20 Seconds of Plank Shoulder Taps 10 Seconds of Rest 20 seconds of Scapular Pull-Ups 10 Seconds of Rest 20 Seconds of JumpingContinue reading “Work It”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: :30 SkiErg :30 Handstand Hold (DB OH Static Hold) :30 Pushups :30 Sots Press Then… (3 sets): Tall Jerk x 3 reps Build over the course of the 3 sets. This is a warmup/positional exercise, the focus is not onContinue reading “Let Me Blow Ya Mind”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Couch Stretch x 60-90 seconds per side Wall Slides x 10 sloooooooooow reps Calf Stretch x 60 seconds per side Banded Ankle Distraction x 60 seconds per side Then… 2 Rounds of: 10 Air Squats 10 Ring Rows 10 Red Band Pullaparts MetconContinue reading “ATLiens”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Banded Hamstring (Hip) Distraction x :30/leg Reverse Snow Angels x 20 reps Barbell Good Morning x 20 reps Burpees x 10 Followed by… Barbell Warmup: (1 set – Empty Barbell) Clean Grip Romanian Deadlift x 7 Clean Pull x 7Continue reading “Black Balloon”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Calorie SkiErg Foam Roll (Lats/Lower Back) then… Snatch Grip Sotts Press x 10 Ring Rows x 15 Pushups x 20 PVC Passthrough x 25 Static Hang x :30 Seconds Scorpion x 20 Plank Shoulder Taps x 20 Hang Snatch (Empty Bar) xContinue reading “Run It Up”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Easy 3-Minute Assault Bike :60 per side Couch Stretch :20 per position Banded Shoulder Stretch then… 2 Rounds of: 10 PVC Hang Clean 10 Pushups 10 Banded Squats 10 KB Swings Metcon Metcon (Time) In a team of 2, complete for time: 50Continue reading “Trap Queen”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Banded Ankle Distraction x 30 seconds per side Banded Hip Distraction (any) x 30 seconds per side Static Hang x 30-60 seconds Followed by… Row 500 Meters Two sets of: 10 Reverse Lunges (5/side) 10 Ring Rows 20 Mountain Climbers Weightlifting DB WalkingContinue reading “Readymade”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minute Assault Bike then… Crossover Symmetry Activation Reverse Snow Angels x 20 DB Thrusters x 15 Jefferson Deadlifts x 10 reps then… Barbell Clean Warmup (as a class) Weightlifting Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 2 repsContinue reading “Dani California”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Accumulate 30 Calories on Row/Bike/Ski Wall Slides x 10 @ 3131 Y’s, T’s & W’s x 5 per position Followed by… Three Sets: Shoulder Press x 5 Back Squat x 5 Good Morning + Squat x 5 Behind the Neck Shoulder Press (orContinue reading “Motorsport”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Banded Hip Distraction (Posterior) Banded Monster Walk x 20 steps/direction Followed by… Two Sets: Row x 12 Calories Kettlebell Halos x 6/arm Plank Shoulder Taps x 20-30 Kettlebell Windmill x 6/arm Kettlebell Alternating Reverse Lunge + Press x 6/arm Weightlifting Back Squat (8,8,8,8)Continue reading “Let It Fly”