Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Accumulate 3 minutes on Row/Bike/Ski Then… Scorpion x :30 each side Samson Stretch x :30 each side Then… 2 Rounds: 10 Situps 10 Squat Jumps 10 Pushups 10 Burpees Metcon Black Friday (Time) With a partner, with only one person working at aContinue reading “Thanksgiving WOD”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Banded Ankle Distraction x :60/side Couch Stretch x :60/side Empty Bar Front Squat Hold x :60 seconds Followed by… 6x :20/:10 Assault Bikes Bear Crawl x 50 ft forward + 50 ft backward Single-Leg Lateral Jumps x 20per leg Weightlifting Back Squat (HeavyContinue reading “Way Away”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Static Hang on Bar x 30-60 seconds Wall Slides x 10 @ 1515 Scapular Pull-Ups x 10 Followed by… Two Sets: Row x 60 seconds Toes to Rings x 10 Wall Walks x 5 Gymnastics Every 2 minutes, for 12 minutes (2 setsContinue reading “Hate It or Love It”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 Calorie Ski Then… Crossover Symmetry Activation Pigeon Pose x :30-:60 per side Then… 2 Rounds of: 15 KB Swings 10 Strict Pullups 5 Inchworms Weightlifting Split Jerk (Heavy 1-Rep) Every :90 seconds, for 12 minutes (8 sets) of: Split Jerk x 1Continue reading “Rock N’ Roll”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes on Assault Bike then… 3 Rounds of: 10 Air Squats 10 Pushups 10 Russian KB Swings Metcon Metcon (Time) Complete the following congo-line style in teams of three, with each partner completing the following: A. For time: (Jackie) Row 1000 MetersContinue reading “Bad Company”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Calorie Ski Followed by… Two Sets of: Kettlebell Windmills x 5 reps (left) Kettlebell Windmills x 5 reps (right) Kettlebell Snatch (left) x 5 Kettlebell Snatch (right) x 5 Overhead Alternating Reverse Lunges (left) x5 Overhead Alternating Reverse Lunges (right) x 5Continue reading “Tipsy”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Couch Stretch x 60 seconds per side Wall Walks x 5 reps Calf Stretch x 60 seconds per side Followed by… Air Squats x 15 100 Meter Warm-Up Run Bear Crawl (stiff legged) x 20 steps forward Bear Crawl (stiff legged) x 20Continue reading “Rendezvous”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minute Assault Bike “Over-the-Fence” x 10 (each leg) 20 Red Band Pullaparts Squat Hold x :60 seconds 20 PVC Passthroughs Followed by… Empty Barbell Movement Primer Three sets of: Overhead Squat x 7 reps (use a progressively narrower grip for every setContinue reading “Work Hard, Play Hard”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Wall Slides x 10 @ 3131 Crossover Symmetry Activation Kettlebell Halos x 10 (5 each direction) Followed by… 500 M. Row Two Sets: Push Press x 5 (lightish weight or barbell only) Overhead Alternating Reverse Lunges x 10 reps Thrusters x 5 FrontContinue reading “Separate Ways”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Seated Forward Fold x :60 Couch Stretch x :60/side Twisted Cross x :30/side Then… Run 400 M. 15 Russian KB Swings 15 Pushups Ski 20 Calories 15 Ring Rows 15 Double KB Push Press Bike 20 Calories Metcon Metcon (Time) In teams ofContinue reading “Zombie”