Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 SkiErg Banded Shoulder Stretch x :20 per position Pigeon Pose x :60/side then… 3 Rounds of: 10 AbMat Situps 10 Suitcase Deadlifts (5/side) 10 Single-Arm KB Push Press (5/side) 10 Pushups Metcon Metcon (Time) With a partner, Complete For Time: 5Continue reading “Show Me How to Live”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minute Light Row Then… 60 seconds Couch Stretch/Side 30 seconds of Banded Palloff Hold (Left) 30 seconds of Banded Palloff Hold (Right) 10x Banded Monster Walk in Each Direction 10x Squat Jumps Weightlifting Back Squat Every 2 minutes, for 12 minutes (6Continue reading “Watermelon Crawl”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Accumulate 30 Calories on Row/Bike/Ski Then… 2 Rounds of: 20 Air Squats 15 KB Swings 10 Pushups 5 Inchworms Metcon 12 Days of CrossFit (Time) “12 Days of CrossFit” 1 Squat Snatch (135/95#) 2 Box Jumps (30/24″) 3 Push Presses (135/95#) 4 Toes-to-BarContinue reading “12 Days of CrossFit!”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Scapular Pull-Ups x 10 Static Hang x As Many Seconds As Possible x 2 Hip Mobility Drills Followed by… Two Sets of: Plank Ups x 20 Lunge w/reach x 10/leg Alternating Cossack Squats x 20 reps Scapular Push-Ups x 10 Russian Baby MakersContinue reading “Dani California”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Followed by… Two Sets: Kettlebell Halos x 5 each direction Single-Arm Kettlebell Deadlifts x 10 each side Rotational Med Ball Throws x 5 per side Scapular Pull-Ups x 10 reps Rest as needed Metcon Metcon (Time) In teams of two, alternate tasks toContinue reading “Road Trippin’”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :60/side Couch Stretch :60/side Samson Stretch then… 20 Calorie Bike 15 DB Strict Press 10 DB Front Squats 5 Inchworms then… 3-5 Minutes of Double-Under practice Metcon Metcon (Time) With a partner, in Conga-Line style, complete 3 Rounds each of: 21 Wallballs (20/14)Continue reading “Cut the Cord”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 SkiErg Banded “3-position” Shoulder Stretch PVC Passthrough x 20 Followed by… Three sets of: Pushup x 8 reps Cossack Squats x 8 reps Strict Press in Split Jerk Position x 8 reps Weightlifting 1 Push Press + 2 Push Jerks +Continue reading “No Stylist”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes on Assault Bike Then… Spiderman Lunge x 10 Walking Lunges x 20 Inchworm x 10 Kipping Swings x 20 Squat Jumps x 10 Weightlifting Deadlift (6 x 5 – Across) Every 2 minutes, for 12 minutes (6 sets): Deadlift x 5Continue reading “Santa Monica”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5x :30/:30 Row Couch Stretch x :60/side Banded Lat Stretch x :30/side Banded Monster Walks Then… 3 Rounds of: 10 Walking Lunges 8 Pushups 6 KB Deadlifts Metcon Morris (Time) “Morris” Complete for Time: 50x WB (20/14) 40x Calorie Ski 30x DB SnatchContinue reading “Jacob Morris Tribute WOD”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#