Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Set: 2:00 Cardio 10 Box Jump w/Step Down (24/20) 10 Inchworm w/Push Up 1:00 Double KB OH Hold Weightlifting High-Hang Snatch (5 x 2) 2 High Hang Snatch @ 60% 1 RM Snatch 2 High Hang Snatch@ 65% 1 RM Snatch 2Continue reading “The Sweetest Girl”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Set: 1:00 Row 10 Hand Release Push Up 20 Alt. Leg V-Up 20 Farmer Carry Walking Lunge 100 ft. Backward walking sled (light/moderate) 10 “Deep as possible” Heel Elevated Air Squats (challenge your depth here) Weightlifting Back Squat (5 x 3 (Ascending))Continue reading “Electric Feel”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 1:00 Ski (OR Row) 10 Single Arm Bench Press R/L (Light) 20 Step Back Lunge 10 Hanging Scap Retraction 5 Strict Pull Up Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete as many rounds and reps as possibleContinue reading “Uptown Girl”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 1:00 Cardio 5 DB Man Makers 2 Muscle Clean @ 8/10 RPE **You will need a pair of dumbbells and a Barbell for the Muscle Cleans. Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 SideContinue reading “Teardrops On My Guitar”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Row 20 Alt. Leg V-Up 10 Inchworm w/Push Up 5 Lateral Jump Over Rower Metcon Metcon (5 Rounds for time) Complete 5 Sets for Total Time: 25/20 Calorie Row 15 AbMat or GHD Sit Ups 10 Burpee Over Rower -RestContinue reading “Drops of Jupiter”

Crossfit North Cloud – CrossFit Warm-up Warm-up (No Measure) 1 Set: 2:00 Jog/Bike 15 Barbell Good Mornings 10 PVC Passthroughs 10 Sotts Press (Snatch Grip) 5 Inchworms Then… Snatch: A) Burgener Warm up Snatch – 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE”Continue reading “Unwell”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :45-second Machine (different every set) 10yd Sled Push (empty) 10yd Sled Pull (empty) 3 Dumbbell Deadlifts :10 sec Sandbag Hold Metcon Metcon (3 Rounds for distance) With a Partner, Complete for Max Reps: AMRAP 8 Minutes: 80/70/60 Calorie Row Max DistanceContinue reading “Hot Girl Bummer”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 Sets: 250 Meter Row (Moderate) 10 Box Jump w/Step Down 10 Alt. Leg V-Up 8 hanging Scap Retractions 6 Kip to Swing 4 Hanging knee raises 20 Shrugs in Handstand Metcon Metcon (Time) With a Partner, Complete the Following: 70 Box JumpContinue reading “Intergalactic”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Ski 25 Single or Double Unders 10 Cuban Press (Very Light) then.. Build to Power Snatch Weight Metcon Metcon (Time) Complete 7 Rounds For Time: 7 Power Snatches (115/80) 49 Double-UndersTARGET SCORE Target Time: Sub 10 Minutes Time Cap: 15Continue reading “I’m the Man”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Can Opener Stretch 1:00 Puppy Dog Stretch then… 1-2 Sets: 1:00 Bike 20 Alt. Leg V-Up 1:00 Row 20 Step Back Lunge 50ft Double Dumbbell Overhead Carry Metcon Metcon (Time) Complete 2 Rounds For Time: 30/24 Calorie Assault Bike 30 AbMat orContinue reading “Kryptonite”