Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 Meters Then… 10x Behind the Neck Sotts Press 10x Scorpions 10x Kettlebell Taters 10x SA KB Push Press (per arm) Then… 4 Squat Warmup sets: 1 – 5 Front Squats (50%) 2 – 5 Back Squats (50%) 3 – 4 FrontContinue reading “Bad Company”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes on Assault Bike Wall Slides x 10 @ 3030 Red Band Pullaparts x 10 reps (all 3 positions) Followed by… 2 Rounds of: 15 AbMat Situps 10 Kettlebell Lunge w/ Single-Arm Press 5 Parallette Shoot-Throughs Weightlifting Bench Press (8 x 3Continue reading “Twisted Transistor”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Banded Hip Distraction x :30/side Lunge w/twist x 20 steps Then… 10 Cal Bike 20 Box StepUps 10 Cal Row 20 Romanian Deadlifts 10 Cal Ski 20 Russian KB Swings Weightlifting Deadlift (Heavy 1-Rep) *Take 15 minutes to build to today’s heavy 1-repContinue reading “Counting Stars”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up Warm-up (No Measure) 4 Minute Assault Bike Pigeon Pose x :30/side Standing Forward Fold x :60 then… 3 Rounds of: 10 Scorpions 10 KB Swings 10 Lunge w/Twist Metcon Metcon (2 Rounds for reps) With a partner, alternating movements, complete AMRAP 12 of: 9 PushupsContinue reading “Hate It Or Love It”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row 10 Red Band Pullaparts Samson Stretch x :30 seconds/side 10 Inchworms 10 Strict Pull-ups Then… 2 Round of Barbell Warmup: 5x Hang Muscle Cleans 5x Push Press 5x Power Cleans 10x Deadlifts 5x Hang Muscle Snatch 5x Snatch Grip BehindContinue reading “Interstate Love Song”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Warm-Up. Banded Hip & Ankle Distraction x 30 seconds per side Couch Stretch x 60 seconds per side 400 M. Run Followed by… Barbell Complex x 3 sets: Muscle Snatch x 3 Overhead Squat x 3 Hang Snatch x 3 Snatch Balance xContinue reading “Take Me Home Tonight”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Banded Scarcrow x 10 per side Banded Good Mornings x 20 Banded Lat Stretch x 30-60 seconds per arm Then… Accumulate 30 Calories on Ski/Bike/Row Then… Banded Monster Walk x 10 steps each Direction Banded Squats x 10 KB Swings x 20 WeightliftingContinue reading “Paradise City”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :20/:10 Assault Bike Then… Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold Reverse Lunges *Station 2 – DB Hang Clean & Jerk (Light) *Station 3 – Supinated Static Hang *Station 4 – BroadContinue reading “Hip Hop Hooray”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) AMRAP 4: 10 DB Front Squats 10 Burpees over DB Rest 2:00 AMRAP 4: 10 Cal. Row 10 KB Swings AMRAP 4: 10 Wallballs 10 AbMat Situps Rest 2:00 AMRAP 4: 10 Cal. Bike 10 DB Snatch Rest 2:00 Warm-up

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Supinated Grip Static Hang x 60 seconds (accumulated, if needed) Scapular Pull-Ups x 10-15 reps Followed by… 500 M. Row Two Sets: Bear Crawl x 100 Ft. DB Front Squats x 10 Hawaiian Squats x 10/side Metcon Metcon (Time) In teams of two,Continue reading “Nobody Praying for Me”