Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Banded Scarecrow x 10 per side Banded Sampson Stretch x 30-60 seconds per hip Banded Lat Stretch x 30-60 seconds per arm Followed by… 500 M. Row Then…. Barbell Warmup x 3 sets: Clean Pulls x 3 Muscle Clean x 3 Tall CleansContinue reading “Don’t Stop Believin’”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Supinated Grip Static Hang x 60 seconds (accumulated, if needed) Perfect Stretch x 10 steps Bear Crawl x 20 steps forward + 20 steps backward Followed by… Two Rounds of: Interval 1 – Full Support Hold on Low Rings x 20 seconds IntervalContinue reading “Mo Money Mo Problems”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Accumulate 30 Calories on Row/Bike/Ski Crossover Symmetry Activation Protocol Wall Slides x 10 @ 3131 Scapular Push-Ups x 15 Followed by… 2 Rounds of: Kettlebell Halos x 5-10 reps each direction Burpee Box Step-Overs x 5 Weightlifting Bench Press (1-RM) Every 2 minutes,Continue reading “B.Y.O.B.”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minute Assault Bike :60 Couch Stretch/Side Pigeon Pose x :30/side KB Duckwalk x 20 steps Then… 2 Rounds of: 10 KB Swings 5 Inchworms 10 Overhead Squats Metcon Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds andContinue reading “Veteran’s Day WOD”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minute Bike 10 Red Band PullAparts (each position) 10 Russian Baby Makers 10 Banded Monster Walks Then… :30 Paloff Hold (R) :30 Plank Shoulder Taps 10 Pushups 20 Reverse Lunges 10 Pushups :30 Plank Shoulder Taps :30 Paloff Hold (L) Metcon CrossfitContinue reading “CrossFit Open – 20.5”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6x :20/:10 Assault Bike Banded Lat Stretch x :30 Seconds Scorpions x 20 Then… 3 Rounds of: 15 KB Swings 10 Front Squats 5 Inchworms w/Squat Metcon Metcon (5 Rounds for reps) Every Minute on the Minute for 20 Minutes (5 Rounds): MinuteContinue reading “Bleed It Out”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Couch Stretch x :60/side Crossover Symmetry Activation Protocol KB Duckwalk x 20 steps Then… 2 Rounds of: 15 Calorie Row 10 DB Thrusters 5 Strict Pullups Metcon Metcon (4 Rounds for reps) “Tabata Tuesday” Complete 8 Rounds of each movement, with a 1Continue reading “Machinehead”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 M. Row Wall Slides x 10 @ 3030 Tempo Pushups x 10 (3 seconds down/3 second pause/up fast) Followed by… 2 Sets of: Parallette Shoot-Throughs x 5 reps Kettlebell Taters x 5 Reps Paloff Hold Lunges Side Steps x 5 each legContinue reading “11/4/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row Then… 10x Banded Monster Walks (each direction) :30 seconds/side Banded Ankle Distraction :30 seconds/side Banded Hip Distraction 20x Jumping Squats 20x Red Band Pullaparts 20x Pushups Then… Barbell Warmup: 2x-3x through: (increase weight each time) 5x Deadlift 5x Hang CleanContinue reading “CrossFit Open – 20.4”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Accumulate 30 Calories across Row/Ski/Bike Followed by… Two Sets of: Inchworms x 5 Scapular Pull-Ups x 10 Scorpions x 15 Mountain Climbers x 20 Plank Shoulder Taps x 25 Metcon Metcon (Time) Complete, For Time: 40/30 Calorie Ski 40 Pullups 40/30 Calorie RowContinue reading “We Made It”