Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Jog (easy, moderate, then moderate/fast) 10 Banded Press 10 Single Arm Dumbbell Push Jerk (each side) (Light-Moderate) -Then- Build to Shoulder to Overhead weight. Metcon Metcon (3 Rounds for reps) From 0:00-3:00 (3 minutes) Run 400 Meters Max shoulder toContinue reading “Lifestyles of the Rich & Famous”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Round: 1:30 Jog or Bike (easy to moderate) 10 Heel Elevated PVC Overhead Squat (narrow as possible) 10 Scorpions “Squat Prep” 3 Sets: 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)Continue reading “Talladega”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 Jog 5-10 Hand Release Push Up 0:15 Ring Push Up Plank Hold 10 Hanging Scap Retractions, 6 Kip to Swing 6 Single-Leg Toes-to-Bar 5 Box Jump w/Step Down Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, alternating movements,Continue reading “99 Red Balloons”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 0:30 Row Or Ski (start easy and build to moderate/fast by last set) 0:30 Bike (start easy and build to moderate/fast by last set) 10-15 Shrugs in Handstand Hold 4-6 Power Clean (start with empty barbell and build in weight eachContinue reading “What’s My Age Again?”

Crossfit North Cloud – CrossFit Warm-up Warm-up (No Measure) 1-2 Sets: 250m Row (OR Cardio) (Moderate) 5-10 Box Dip 10 Alt. Leg V-Up 10 Hanging Scap Retractions 5 Strict Pull Ups Weightlifting Push Press (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes: 250m Row 10 Strict Ring Dips 15 GHDContinue reading “Night’s On Fire”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 Bike (Moderate) 10 Inchworm w/Push Up 10 Hang Dumbbell Snatch (Light-Moderate) Weightlifting Snatch Grip Deadlift (5 x 1) One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE One 10 Second Tempo Snatch Deadlift (ascent AND descent) @Continue reading “Devil Without A Cause”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 15/12 Calorie Bike (moderate to fast) 25 Single Under 10 Goblet Squat (Light) Metcon Metcon (Time) Complete 3 Rounds For Time: 20 Sandbag Squats (100/50) 60 Double Unders * Sandbag may be placed on the shoulder or bear hug position. **SubContinue reading “Paralyzer”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 sets: 1:00 Row (OR Cardio) 10 Hanging Scap Retraction 5 Strict Pull Up 10 Front Squat (45/35) 10 Strict Press (45/35) -Then- Build to Front Squat/Thruster weight Metcon Metcon (Time) With a Partner, alternating full sets, complete 3 sets each: (6 total)Continue reading “Bombs Over Baghdad”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike or Jog (start easy and build to moderate/fast by end of last set) 14-20 Alt. Leg V-Up 10 Hang Power Clean (start with empty barbell and build in weight each set) then… Build to Hang Clean Weight Metcon MetconContinue reading “Testify”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 Meter Row 10 Single Arm High Pull R/L (Light-Moderate) 10 Goblet Heel Elevated Squats 10 Hanging Scap Retraction Weightlifting Front Squat (5 x 3 (80% x 2 Sets)) *Make sure you complete 2-3 warmup sets of 5+ before getting into the workingContinue reading “Don’t Sweat the Technique”