Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row Crossover Symmetry Activation Banded Good Mornings x 30 Followed by… Barbell Complex x 3 sets: Clean Pulls x 3 Muscle Clean x 3 Tall Cleans x 3 Front Rack Alternating Reverse Lunges x 6 Weightlifting Power Clean (1.1.1) Every 2Continue reading “Float On”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minute Bike Pigeon Pose x :30 seconds Standing Forward Fold x :60 seconds Then… 3x Through: 10 Cossack Squats 10 Ring Rows 10 GHD/AbMat Sit-ups Metcon Metcon (4 Rounds for reps) Complete 4 Rounds (32 minutes total) of: AMRAP 4: Buy-In: 1Continue reading “The Diary of Jane”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 2, complete AMRAP 25: 9 Front Squats (115/85) 7 Burpee Box Jump Overs (24″/20″) 5 C2B Pullups 200m Wreckbag Run (50/35)Rx+: Bar MU

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3-5 Minutes on Assault Bike 30 Banded Good Mornings 20 PVC Passthroughs 10 Banded Monster Walks in each direction (L/R/F/B) then… 2 Rounds of: 15 DB Push Press 15 GHD/AbMat Situps 15 Russian KB Swings then… Deadlift Warmup: (3 sets) Set 1: 7xContinue reading “CrossFit Open 20.3”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Protocol :30 Couch Stretch/Side :30 Banded Ankle Distraction/Side then… 2x Through: 10 Burpees 20 Walking Lunges 10 Russian KB Swings Metcon Metcon (Time) Complete For Time: 1000/800 Meter Row 50/35 Calorie Assault Bike 15 Pullups 40 Dumbbell Box Step-Overs (50/35Continue reading “Californication”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… Goblet Hold Wallsit x :60 seconds PVC Passthroughs x 20 Pushups x 20 Cossack Squats x 20 Ring Rows x 20 Weightlifting Single Arm Dumbbell Row (6 x 5) *Complete 6 sets of 5 (each arm) Bent-Over Single ArmContinue reading “Kiss Kiss”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Two sets of: :30 second Banded Palloff Hold (R) 10 Calorie Bike/Row/Ski :30 second Banded Palloff Hold (L) 10 Overhead Squats (PVC) :30 Plank Shoulder Taps 10 Calorie Bike/Row/Ski Metcon Metcon (4 Rounds for weight) On the 6:00 x 4 Rounds (24 Minutes)Continue reading “Jukebox Hero”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Spend 5 Minutes on: Foam Rolling (Back/Quads/Glutes) Shoulder/Hip Mobility Crossover Symmetry Activation Protocol Followed by… Two Sets of: Row x 10 Calories Scapular Pull-Ups x 10 Plank Shoulder Taps x 20 Mountain Climbers x 30 Metcon Metcon (AMRAP – Rounds and Reps) InContinue reading “California Love”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 M. Doorway Stretch x 60 seconds Forward Fold Stretch x 60 seconds then… 20x Walking Lunge 20x Ring Rows 20x Air Squats then… Barbell Warmup: 5x Deadlifts 5x Muscle Clean 5x High Hang Clean 5x Low Hang Clean (Knees) 5x SquatContinue reading “Rock You Like a Hurricane”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20Continue reading “CrossFit Open 20.2”