Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Accumulate 30 Calories on Row/Bike/Ski Then… Pigeon Pose x :30/side Scorpion x :30/side Crossover Symmetry Activation PVC Passthroughs x 20 Then… Snatch Pull x 5 High Hang Snatch x 5 Hang Snatch x 5 Behind the Neck Strict Press x 5 Drop SnatchContinue reading “Test Week Day #4”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes on Rower then… 3 Rounds of: 7 Russian KB Swings 7 Burpees 7 Ring Rows then… Barbell Warmup: (PVC Pipe) 7x Clean Pulls 7x High Hang Clean (Hip Pockets) 7x Hang Clean (Above Knees) 7x Muscle Clean 7x Power Clean 7xContinue reading “Test Week Day #3”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row Then… PVC Passthrough x 10 Romanian Deadlift x 10 Hang Clean x 10 KB Duckwalk x 20 Steps Front Squat x 10 Pushups x 10 Banded Monster Walk x 10 steps each direction Metcon Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 BodyContinue reading “Test Week Day #2”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Banded Hip Distraction x 30 seconds per side Banded Samson Stretch x 30 seconds per side Banded Thoracic Rotation x 10 rotations per side Squat Rock x 60 seconds Banded Triceps Stretch x 30 seconds Bent-Over DB Row x 20 reps (use veryContinue reading “Test Week Day #1”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Accumulate 5 minutes on Row/Bike/Ski Then… 30 PVC Passthroughs 20 PVC Squat Snatch 10 Inchworms Then… Empty Bar: x2 5 Power Snatch 5 Overhead Squat Metcon Metcon (Time) In teams of two, complete three rounds for time of: 800 Meter Run (partners runContinue reading “Father of Mine”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Couch Stretch x :30-:60 per side Lunge w/Twist x 10 steps/side Followed by… Three Sets: Bike x :30 seconds Air Squat x 10 DB Strict Press x 10 Weightlifting Clean + 2 Front Squats + Jerk (Every 2:00 x 7)Continue reading “T.N.T.”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata x 2 sets each of: (20 seconds work followed by 10 seconds rest = 1 set) – Single-Arm Plank – Alternating Cossack Squats – Side Plank – Air Squats – Hollow Hold or Rock – Plank Shoulder Taps – V-Ups -Bear CrawlContinue reading “Smoke On the Water”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Wall Slides x 10 @ 3030 Tempo Pushups x 10 @3030 Followed by… Every Minute on the Minute for 6 minutes (2 sets): Station 1 – Parallette Shoot-Throughs x 5 reps Station 2 – 5 Burpees Station 3 – Single-Leg Lateral Jumps xContinue reading “The Next Episode”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes on Rower then… “Glute Activation Circuit:” 30 seconds of Banded Palloff Hold (Left) 30 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk (Right) 30 seconds of Banded MonsterContinue reading “Rise Above This”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row Then… PVC Passthroughs x 20 Goblet Hold Duckwalk x 20 steps Then… 5 Wall Walks 10 Scap Pushups 10 Walking Lunges 20 KB Swings 10 Walking Lunges 10 Strict Pullups 5 Inchworms Metcon Metcon (AMRAP – Rounds and Reps) InContinue reading “Smells Like Teen Spirit”