Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 M. Hawaiian Squats x 10 reps per side Russian Baby Makers x 10 reps Followed by… Two sets of: Burgener Snatch Warm-Up Weightlifting Snatch (1 x 8 (Paused)) Every 90 seconds, for 12 minutes (8 sets) of: Pause Snatch x 2Continue reading “(Don’t Fear) The Reaper”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 M. Hawaiian Squats x 10 reps per side Russian Baby Makers x 10 reps Followed by… Two sets of: Burgener Snatch Warm-Up Weightlifting Snatch (1 x 8 (Paused)) Every 90 seconds, for 12 minutes (8 sets) of: Pause Snatch x 2Continue reading “(Don’t Fear) The Reaper”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Accumulate 30 Calories on Ski/Bike/Row Then… Three sets of: Right-Arm Suitcase Deadlift x 10 Right Leg Bulgarian Split Squats x 10 Russian Twists x 10 Left-Arm Suitcase Deadlift x 10 Left Leg Bulgarian Split Squats x 10 *Use KBs or DBs for allContinue reading “Lithium”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Pronated Grip Static Hang x 60 seconds (accumulated, if needed) 10x Posted Leg Swings (front/back & side/side) Scapular Pull-Ups x 10 reps Followed by… Three sets of: 30 second SkiErg (increase intensity each round) Banded Good Morning x 15 Metcon Metcon (Time) ThreeContinue reading “Hats Off to the Bull”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Wall Slides x 10 @ 3030 Twisted Cross Stretch x :30/side Followed by… 5 Minutes of: 5 Calorie Assault Bike 5 Pushups 5 KB Swings 5 DB Cuban Press Weightlifting Bench Press (1-RM @ 21X1) Take 12 minutes to establish today’s 1-RM… BenchContinue reading “Bad At Love”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata x 2 sets each of: (20 seconds work followed by 10 seconds rest = 1 set) – Alternating Cossack Squats – Plank – Air Squats – Hollow Hold – Plank Shoulder Taps – V-Ups – Broad Jumps – Wall Walks Metcon MetconContinue reading “Money In the Bank”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 10 Calorie Ski 5 Man-Makers then… Pigeon Stretch x :30/side Good Morning x 10*Man-Maker = Pushup (R) Row (R) Pushup (L) Row (L) Clean Thruster Metcon Metcon (3 Rounds for reps) Complete as many rounds and reps as possible inContinue reading “Splash Waterfalls”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With a partner: 60 Calorie Assault Bike (switch every 6 calories) then… 50 AbMat Situps 40 Ring Rows 30 Russian KB Swings 20 Pause Air Squats (3 seconds at bottom) 10 Inchworms (alternate every 1) Metcon 343 (Time) With a Partner, complete forContinue reading “#NEVERFORGET”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Calorie Row Then… :15 at bottom of pushup (1 inch off ground) :30 at bottom of squat :15 at bottom of pushup (1 inch off ground) Then… Every Minute on the Minute 6 minutes (2 sets): Station 1 – 10 Muscle CleansContinue reading “09/10/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Banded Monster Walk x 10 steps each direction Banded Air Squats x 10 followed by… Three rounds of: Assault Bike x 10/7 calories Pushups x 10 AbMat Situps x 10 Weightlifting Back Squat (5 x 6) *Take 15 minutes to complete 5 setsContinue reading “Sharp Dressed Man”