Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Assault Bike x 30 seconds (60-65% perceived effort) Perfect Stretch x 10 steps Lateral Jumps x 10 reps Assault Bike x 30 seconds (70-75% perceived effort) Plank Shoulder Taps x 10 each arm Broad Jumps x 10 reps Assault Bike x 30 secondsContinue reading “08/26/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Hip & Ankle CARs x 60 seconds per side Couch Stretch x 60 seconds per side then… Every 60 seconds for 8 minutes (2 sets): Station 1 – 30 seconds Plank Hold + 30 seconds Hollow Hold Station 2 – 30 seconds perContinue reading “08/24/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 M. Row 10 Single Arm Kettlebell Thruster (R) 10 Single Arm Kettlebell Thruster (L) 10 Inchworm w/Squat Then… 10 -20 PVC Passthroughs Banded Shoulder Distraction x 20 seconds per position (each arm)*Focus on quality, especially on Row and thrusters…no wasted movement, andContinue reading “08/23/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Banded Ankle Distraction x30 seconds each side Banded Hip Distraction x 30 seconds each side Then… 500 M. Row Kettlebell Windmills x 10 reps each side Suitcase Deadlift x 10 reps each side SkiErg Sprint x 10 Calories Gymnastics Weighted Pull-ups (5 xContinue reading “08/21/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minute Easy Bike directly into… 4 Minute AMRAP of: 4 GHD (8 AbMat Situps) 4 Cossack Squats 4 LIGHT DB Devil Press Weightlifting Deadlift (E2MOM x 6) Every 2 minutes, for 12 minutes (6 sets) of: Deadlift *Set 1 – 8 repsContinue reading “08/20/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Bike 20 Calories (10 Easy/10 Hard) Ankle Dorsiflexion x 90 seconds per side Couch Stretch x 90 seconds per side Thoracic Spine Isometric Holds Inchworms x 10 Lateral Single-Leg Jumps x 10 each leg followed by… Foam Roll Low Back/Quads Weightlifting Front SquatContinue reading “05/20/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2x Through: Row 250 M. Romanian Deadlifts x 15 (slow and controlled at VERY lightweight) AbMat Situps x 15 Followed by… Three Sets (light weight): Muscle Cleans x 5 (fast elbows/no dip!) Wall Walks x 4 Metcon Metcon (2 Rounds for reps) InContinue reading “05/18/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Twice Through: Run 400 M. Scapular Push-Ups x 15 Lunge w/ Twist x 20 Followed by… Double-Under Practice x 3-5 minutes *If you are solid with your DUs, then spend this time working on a gymnastic weakness of your choice. Accessory Work FourContinue reading “05/17/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2x through: 20 PVC Passthroughs 20 Pause Air Squats (3 second pause in bottom) Followed by… Three Sets w/ PVC or Unloaded Barbell: Behind the Neck Shoulder Press x 5 Overhead Squat x 5 Behind the Neck Sotts Press x 5 Weightlifting ShoulderContinue reading “Metcon”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) “Jack Squat” 21-15-9 Front Squats (135/95) KB Swings (53/35) 400m Run RomWOD Metcon (No Measure) *RomWOD & mobility for remainder of class