Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 M. Shuttle Runs x 10 Crossover Symmetry Activation Protocol Goblet Hold Duckwalk x 20 Steps Metcon Metcon (AMRAP – Rounds and Reps) In teams of 3, complete AMRAP 40 in “Conga-Line” style of: 1 Mile Bike 500 M. Ski 5 Rope Climbs*SubContinue reading “The Real Slim Shady”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Ski :30 per side Scorpion Hold 10 Scapular Pushups then… 2 Rounds of: 10 push ups 10 KB swings 10 jumping squats 10 ring rows Weightlifting Bench Press (Heavy 3-RM) 10 minutes to build to heavy 3 rep Metcon Metcon (4Continue reading “Hate It or Love It”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Minute Easy Assault Bike :60/side Couch Stretch Then… 2 Rounds of: 10 Air Squats 5 Inchworms 10 Pushups Then… Clean Warmup: 8 Deadlift 8 High Hang Clean 8 Clean High Pull 8 Low Hang Clean 8 Power Clean 8 Squat Clean WeightliftingContinue reading “Gasoline”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15 Calorie Ski 15 Calorie Bike Then… 4 sets of: Clean Grip Overhead Squat x 5 reps Press in Clean (Sotts Press) x 5 reps Metcon Metcon (2 Rounds for reps) In teams of three, complete as many rounds as possible in 15Continue reading “Drop It Like It’s Hot”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Wall Slides x 10 @ 3131 Pec Stick (or Medicine Ball Activation) x 60 seconds Followed by… 2 Minute Assault Bike Kettlebell Windmills x 10 reps (R) Alternating Cossack Squats x 20 Kettlebell Windmills x 10 reps (L) Accessory WorkContinue reading “Shimmy Shimmy Ya”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10x 10 Meter (30 ft.) Shuttle Runs Then… 2 Rounds of: 5 Cal. Bike 10 Muscle Clean (Empty Bar) 15 Cossack Squats 10 Front Squats (Empty Bar) 5 Strict Pullups Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete AMRAP 30:Continue reading “Still D.R.E.”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :60 Seated Forward Fold :30/Side Calf Stretch (Rig or Wall) :30/Side Scorpion Hold 10 Banded Monster Walks each Direction Then… 3 Rounds of: 10 Russian KB Swing 10 Squat Jumps 10 Calorie Ski Metcon 2020 Rogue Invitational Online Qualifier Workout #4 (AMRAP –Continue reading “01/17/2020”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Accumulate 30 Calories on Row/Bike/Ski Then… :60 Couch Stretch/side :60 Pigeon Pose/side Then… 2 Rounds of: 10 Suitcase Deadlift (5/side) 10 Walking Lunges 10 Ring Rows Metcon 2020 Rogue Invitational Online Qualifier Workout #3 (AMRAP – Rounds and Reps) Complete AMRAP 20 of:Continue reading “01/15/2020”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row Crossover Symmetry Activation Then… 2 Rounds of: 10x Banded Good Mornings 10x Pushups 10x Goblet Squats Then… Coaches Lead through: 7 Romanian Deadlift 7 Clean High-Pull 7 High Hang Clean 7 Hang Clean 7 Muscle Clean 7 Power Clean 7Continue reading “01/14/2020”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 Calorie Assault Bike then… 10 x perfect stretch (5 each side) 10 x spiderman lunges 10 x catbacks (spinal articulation) 10 x bird dog (5 each side) (Opposite knee to the opposite arm, stimulate core and glute activation)) 10 x single legContinue reading “Mad Season”