Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Hip Mobility: Lunge w/reach x 10 each leg Banded Hip Distraction x :30/side Followed by… Three Sets of: Assault Bike x 30 seconds Static Hang x 30 seconds Banded Good Mornings x 30 seconds Rest 30 seconds Gymnastics Weighted Pull-ups (1 x 5)Continue reading “Shoot to Thrill”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Accumulate 30 Calories on Bike/Row/Ski Then… Scorpion x :30/side Push-up Position (bottom) Hold x :30 seconds PVC Passthroughs x 20 Walking Lunges x 20 Ring Rows x 20 Then… 2 sets of Bench Warmup: 10 Reps – No Tempo w/Empty Bar 8 RepsContinue reading “Somewhere I Belong”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5x :30/:30 Row Banded Scarecrow x 10 each Position/arm Followed by… 2-3 sets with an empty barbell of: Snatch Grip Romanian Deadlift x 3 @ 3011 Muscle Snatch x 3 Shoulder Press from Behind the Neck x 3 Snatch Balance x 3 OverheadContinue reading “State Of My Head”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Two sets of: Assault Bike x 10 Calories 6 Kettlebell Windmills (each side) 8 Single-Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats 12 Scap Pullups 14 V-Ups Metcon Metcon (2 Rounds for reps) Complete as many rounds and reps as possible inContinue reading “Ms. Jackson”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5x :30/:30 Row then… 2 Rounds of: DB Death March x 10 steps PVC Passthroughs x 10 AbMat Situps x 15 Goblet Squats x 10 Metcon Metcon (AMRAP – Rounds and Reps) I’m a team of 2, with only one person working atContinue reading “09/28/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes on Assault Bike then… Two Sets of: Scapular Pull-Ups x 5 Plank Shoulder Taps x 10 Mountain Climbers x 20 Static Hang from Pullup Bar x 30 Seconds Weightlifting Push Press (6 x 3) *Take 10 minutes to build across theContinue reading “Stir Fry”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Wall Slides x 10 @ 3030 Banded Shoulder Stretch x :30/side 400 M. Run then… 2 Rounds of: 10 x V-Ups 10 x Hand-Release Pushups 10 x American KB Swings Weightlifting Bench Press (8 x 3 Across) Every 90 seconds, for 12 minutesContinue reading “No Diggity”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Ski then… Two sets of: :30 second Banded Palloff Squat Hold (each side) 10 x Banded Lateral Monster Walk (each direction) 10x Banded Squats 10x Plank Shoulder Taps (each arm) 5x Russian StepUps (each side) Weightlifting Back Squat (Heavy 1-Rep) EveryContinue reading “Under the Bridge”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Assault Bike x 2 minutes Banded Hip Distraction x :30/side KB Duckwalk x 20 steps Followed by… 2-3 sets with an empty barbell of: Romanian Deadlift x 3 @ 3011 Bent-Over Barbell Row x 3 @ 3113 Muscle Clean x 3 Shoulder PressContinue reading “Bodak Yellow”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds… 6 Kettlebell Windmills (each side) 8 Single-Leg Hip Thrusts (each leg) 10 AlternatingContinue reading “Electric Feel”