Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Banded Distraction – Hip Flexor x 60 seconds per side Followed by… Hawaiian Squats x 5 reps per side Russian Baby Makers x 10 reps Followed by… Three Tabata Sets Each of: Bear Crawl AbMat Situps Hand Release Pushups Broad Jumps Metcon DropContinue reading “Dr. Feelgood”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minute Easy SkiErg :30/side Pigeon Pose :30/side Samson Stretch :60 Standing Forward Fold Then… Two Sets: Banded Good Mornings x 15 reps Over-the-Fence x 10 reps Burpees x 5 Weightlifting Deadlift (E2 x 5 (Weight is Across)) Every 2 minutes, for 10Continue reading “No Limit”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Static Hang on Rings x 30-60 seconds Wall Slides x 10 @ 1515 Scapular Pull-Ups x 10 Followed by… Two Sets: Dead Bugs x 10 Handstand Hold x 60 seconds Followed by… Two Sets: Row x 60 seconds Wall Climbs x 2 ToesContinue reading “My Champion”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… Banded Palloff Hold (squatting) x :30/side Banded Monster Walk x 10 steps per direction Banded Pause Squats x 10 (3 down/3 in bottom) Side Plank Hold x :30/side Russian Step-Ups x 10/leg Weightlifting Back Squat Every 2 minutes, forContinue reading “I Am Machine”

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) Assault Bike x 60 seconds (70-75% perceived effort) Plank ShoulderContinue reading “In the Air Tonight”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5x :20/:10 Assault Bike Then… 2 Rounds of: 15 Pushups 15 Walking Lunges 15 Suitcase Deadlifts Then… 10 Scorpions (hold :05 seconds) 10 PVC Passthrough 10 Red Band Pullaparts Metcon Metcon (Time) In teams of three, complete for time of: 100 Synchro WallballsContinue reading “Miss Murder”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Accumulate 30 Calories on Row/Bike/Ski then… 2 Rounds of: 5 Inchworms 10 Ring Rows 15 Lunge w/ Twist then… :60 Pigeon Pose Banded Shoulder Stretch PVC Passthroughs Foam Roll (Quads/Back) Weightlifting Push Press (6 x 3) *Build over the course of the sixContinue reading “Champagne Supernova”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes on Assault Airbike Crossover Symmetry Activation Wall Slides x 10 @ 3131 Scapular Pullups x 10 reps Followed by… Kettlebell Windmills x 10 reps each arm AbMat Situps x 20 reps Single-Arm KB Thrusters x 10 per side Metcon Metcon (AMRAPContinue reading “20/20 Vision”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 SkiErg Followed by… Two Sets: Banded Good Mornings x 20 reps Scorpions x 15 Burpees x 10 Inchworms x 5 Weightlifting Deadlift (5 x 3) Every 3 minutes, for 15 minutes (5 sets): Deadlift x 3 reps @ 80-85% *Build inContinue reading “Counting Stars”

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 (side to side) *Station 3 – Tempo Pushups *Station 4 – SideContinue reading “Boys From Oklahoma”