Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 2 Sets: 5 Pushup to Downward Dog 10 Reverse Lunge w/Twist 10 Banded Tricep Pushdown 5 Cossacks Each Leg Metcon Metcon (Time) Complete 6 Rounds for Time: 200 Meter Run 5 Renegade Rows (50/35) Accessory Work Metcon (No Measure) 3Continue reading “Separate Ways”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete the following: 15/12 Calorie Ski 15/12 Calorie Row 10 Kipping Swings On Rings 10 Kettlebell Suitcase Deadlifts (moderate) (each side) 15 Banded Good Mornings Weightlifting 2-Position Snatch (5 x 1 Rep of Complex) 1 Above the Knee Snatch + 1 Below theContinue reading “All the Way Up”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 90 second Bike (start easy and build intensity) 25 Single Unders 10 Air Squats 25 Plate Hops 5 Single Arm Dumbbell Thrusters (moderate) (each side) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side stepContinue reading “Broadway”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 20/16 Calorie Row (easy to moderate) 5 spiderman lunge stretch (each side) 5 burpees 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 *Continue reading “Roar”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete the following: 1:30 minute bike (easy) 10 air squats 5 Inchworms 30 second bike (moderate to fast) 10 Double DB Front Squats 10 Double DB Push Press Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 SideContinue reading “Slow Motion”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :20/:10 Assault Bike Then… 2 Sets: 10 Alt. V-Ups 10 Suitcase Deadlifts (5 each side) Metcon Metcon (AMRAP – Rounds and Reps) In a team of 3, complete the following for AMRAP 30: 30 Calorie Row 60 AbMat Sit-ups 30 Burpee BoxContinue reading “Peaches”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Time) 3 Sets: 1200m at easy pace -No rest- 400m at 1-mile pace -Rest 3min between sets-

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 Meter Row -into- Burgener Warmup Snatch: 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” Snatch land – “FOOT WORK” 2″, 4″, 6″ Snatch drop –Continue reading “The Kids Aren’t Alright”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski or Row (moderate) 8 Kipping swing 4 Single Arm KB Front Rack Step Up (Each Leg) 4 Turkish Get Up (Each Arm) Weightlifting Bench Press (5,3,1 then…3×3) Bench Press: 5 reps @ 70% 3 reps @ 80% 1 repContinue reading “Interstate Love Song”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… 2 Rounds: 10 Walking Lunge w/Twist 10 Pushup to Downward Dog 10 SA DB Clean & Press Metcon Metcon (AMRAP – Reps) In teams of 4, complete the following for Max Reps in 20 minutes of: 100 Synchronized CleanContinue reading “There She Goes”