Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski 10 Banded Good Morning 8 Hanging Scap Retraction 4 Strict Pull-Up/Ring Rows then… Barbell Warmup: 2-3 Sets 3 Muscle Snatch + 1 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 Snatch Balance Weightlifting Snatch High Pull +Continue reading “Complicated”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Assault Bike 5 Inchworm 10 Reverse Lunge w/Twist 1x “20-Second” Pushup Weightlifting Front Squat (5,5,5) *You will be warming up with BACK SQUATS… Warmups Sets: Back Squats (% of 1-RM Front Squat) 1-10@50% 2-8@60% 3-6@70% Front Squat: 1-5 reps @Continue reading “Bye Bye Bye”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6x :20/:10 Bike Then… 2 Sets: 10 Scorpions 10 Push-ups :30 Plank 10 Suitcase Deadlift 10 DB Hang Clean Metcon 343 (Time) With a Partner, complete for time: 100 TTB 100 Power Cleans (135/95) 100 Wall Balls (20/14) 43 Synchronized Burpees

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row 15 Good Mornings then… 2 Sets: 10 Alt. V-Ups 10 DB Push Press (5/side) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute BridgesContinue reading “Famous”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 200m Jog 10 Single Leg Kettlebell/Dumbbell RDLs (Each side) (Light/moderate) 10 Hang Kettlebell/Dumbbell Russian Swings (Each side) (light/moderate) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L *Continue reading “Gasoline”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Cardio (your choice) 0:30 Handstand Hold 10 Cossack Squats (each side) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 SingleContinue reading “Never Again”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row or Bike then… 2 Rounds: 10 Kipping Swings 10 Pushups 10 Cossack Squats 5-10 Power Cleans (empty bar rd. 1, light on rd. 2) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/LContinue reading “Labor Day: Hotshots 19”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete: 3:00 Bike(Easy to Moderate) 1:00 Thoracic Can-Opener 10 Lateral box Step Ups (each Side) 10 Overhead Squats (empty bar) Metcon Metcon (2 Rounds for time) With a partner, complete for time: 27-21-15-9 Calorie SkiErg Synchro Overhead Squats (95/65) -Rest 5:00- 27-21-15-9 CalorieContinue reading “Champagne Supernova”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Time) Run “Threshold” Workouts 1600m at easy pace -2min rest- 400m at 1-mile pace -3min rest- 1200m at easy pace -2min rest- 400m at 1-mile pace -3min rest- 800m at easy pace -2min rest- 400m at 1-mile pace -3min rest- 400m at easy paceContinue reading “Engine Rx – 09032021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete: 1:30 Row (Start easy and build intensity every :30) 12 Alt. Leg V-Ups 10 Single Leg DB DL 8 Upright Rows (each arm) 6 Prisoner Kang Squats 4 Inchworms 20ft Single Arm Overhead Walking Lunge (light) (each side) Optional Warmup (No Measure)Continue reading “Salt Shaker”