Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 M. then… 5 minute AMRAP for quality of: 12 Bulgarian Split Squat 9 Inchworm 6 Hand-Release Pushups Warm-up (No Measure) Run 400 M. then… 5 minute AMRAP for quality of: 12 Bulgarian Split Squat 9 Inchworm 6 Hand-Release Pushups Metcon MetconContinue reading “California Love”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6x :20/:10 on Assault Bike Then… Banded Shoulder Distraction x :30 each position Couch Stretch x :60 each leg Then… 2 Rounds of: Romanian Deadlift x 5 Deadlift x 5 High Hang Clean x 5 Hang Clean x 5 Strict Press x 5Continue reading “Guerrilla Radio”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift (5 Rep Heavy) Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 90% *Set 6 – 5 reps @Continue reading “09/05/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minute – Row/Bike/Ski/Run Wall Slides x 10 @ 3030 Twisted Cross x :30/side Followed by… 2 Rounds of: KB Duckwalk x 10 steps Scap Pull-ups x 10 Broad Jumps x 10 Weightlifting Bench Press (6 x 5 @ 21X1) Every 2 minutes,Continue reading “09/04/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Couch Stretch x 60 seconds per side Forward Fold stretch x 60 seconds Hawaiian Squats x 5 reps per side Russian Baby Makers x 10 reps Followed by… Two sets of: Row x 60 seconds DB Thruster x 10 Reps Weightlifting Push PressContinue reading “09/03/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row/Ski/Bike then… 4 Rounds of: 5 Inchworms w/Squat 5 Deadlifts 5 Hang Cleans 5 Ring Rows then… *Warmup to working Power Clean weight for MetCon Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# /Continue reading “Labor Day WOD – Hotshots 19”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6x :20/:10 on Assault Bike then… 2 Rounds of: 10 Scorpions 10 Steps – Goblet Hold Duck Walk 🙂 10 Pushups :30 Second Plank (On Low Rings if possible) Metcon Metcon (AMRAP – Rounds and Reps) In teams of 3, with one personContinue reading “08/31/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Accumulate 5 Minutes on Row/Bike/Ski then… 2 Rounds of: 10 Banded Air Squats 10 GHD/AbMat Situps 10 DB Strict Press then… Banded Hip Distraction x 30 Seconds each leg Couch Stretch x 30 seconds each leg Pigeon Pose x 30 seconds each legContinue reading “08/30/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes of Double-Under/Single-Under Followed by… Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Plank Hold on Low Rings Interval 2 – Box StepUps Followed by… Every 60 seconds, for 4 minutes (2 sets) of: Interval 1 – FreestandingContinue reading “08/28/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row Banded Monster Walk x 10 each direction GHD/AbMat Sit-ups x 20 Russian KB Swings x 20 Cossack Squats x 30 (15each leg) Weightlifting Paused Front Squat (EMOM 10) Every minute on the minute x 10 (10 minutes) Tempo Front SquatContinue reading “08/27/2019”