Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up General Warmup #4 (No Measure) Every minute, on the minute, for 12 minutes, complete: Minute 1 – Inchworm x 5 reps Minute 2 – SkiErg x 30 seconds Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Static Hang x 30-45 seconds MetconContinue reading “The Motto”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 Calorie SkiErg Banded Lat Stretch x :30 seconds/side Barbell Tricep Smash x :30 seconds/side Then… PVC Passthroughs x 20 Light DB Snatch x 20 Banded Squats x 10 Scorpion x 10 Snatch Grip Sotts Press x 10 PVC OH Squat x 10Continue reading “Blinded By the Light”

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 “Uproar”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Accumulate 30 Calories on Row/Bike/Ski Followed by… Two Sets: Kettlebell Halos x 6 Lunge Pulses x 10/Leg Plank Shoulder Taps x 20-30 Followed by… Two Sets of: Kettlebell Windmill x 10 Bottom’s Up Kettlebell Carry x 100 Ft. (switch arms halfway) Accessory WorkContinue reading “B.Y.O.B.”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Forward Fold x :60 seconds Crossover Symmetry Activation Followed by… One set of: 10x PVC Passthroughs 10x Sotts Press 10x Pushups 60 Seconds Assault Bike 10x Banded Good Mornings 10x Banded Squats 10x Broad Jumps Followed by… 60 Seconds unbroken Russian Kettlebell SwingsContinue reading “Coming Undone”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up General Warmup #2 (No Measure) Easy 3 Minute Row/Bike/Ski Then… 3 Rounds of: 5 DB Strict Press (Double DB) 5 Burpees 10 Walking Lunges 5 Box Stepups 5 Ring Rows Metcon Metcon (3 Rounds for reps) With a partner, alternate movements to complete each of theContinue reading “Starboy”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up General Warmup #1 (No Measure) 4x :30/:30 Row Then… Good Morning + Squat x 10 Banded Tricep Pulldown x 10 Banded Monster Walk x 10 steps/direction Banded Pullaparts x 10 (2 positions) Clean + Jerk Barbell Warmup (No Measure) Complete two Rounds of the Complex: Clean-GripContinue reading “Square Dance”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :20/:10 Assault Bike Then… 20x PVC Passthroughs 15x Ring Rows 10x Perfect Stretch 15x PVC Thrusters 20x Cossack Squats Then… :30 per side banded Lat Stretch Metcon Metcon (Time) For time: 100 Double-Unders 50 Front Squats (95/65) 50 Pushups 50 Shoulder-to-Overhead (95/65)Continue reading “Slow Motion”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 SkiErg Followed by… Four Sets (alternate sides to complete 2 sets on each side): Kettlebell Windmill x 5 Waiter Carry x 100 ft. Suitcase Deadlift x 5 Suitcase Carry x 100 ft. Single-Leg Kettlebell Deadlift x 5 Weightlifting Deadlift (5 xContinue reading “Mo Bamba”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Easy Minute Row/Bike/ or Ski then… 3 Rounds of: 8 Hang Cleans (Empty Bar) 8 Thrusters (Empty Bar) 8 Broad Jumps then… Banded Monster Walks x 10 steps each direction Banded Squats x 20 Metcon R.I.P. Kobe (Time) Individually OR with aContinue reading “Kobe”