Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Machine Cardio 10 Hanging Scap Retractions 30 sec. Plank (Elbows) 5 Single Arm Dumbbell Power Cleans (each side) (moderate weight) into – 3 Rounds (empty barbell) 3 Clean Deadlifts 3 Muscle Cleans 3 Hang Power Cleans 6 Kip to SwingsContinue reading “White Trash Story”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Bike Then… 2 Rounds: 10 Spider-Man Lunge 10 Scorpions 10 Ring Rows Then… Burgener Warm Up Clean – 3-5 reps at each position 1. Down and up – “SPEED THROUGH THE MIDDLE” 2. Elbows high and outside – “BAR CLOSE” 3.Continue reading “Drew Barrymore”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes Cardio (Your choice) then… 7 single leg dumbbell RDL (each side) (moderate) 7 single arm dumbbell russian swing (each side) (moderate) 7 single arm dumbbell Thruster (each side) (moderate) 50 single unders or double unders Weightlifting Front Squat (5 x 3Continue reading “El Camino”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 15/12 Calorie Bike (moderate) 15 banded good morning 10 box step up 5 Inchworms 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 “Double-Wide Dream”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 12/9 Calorie Bike or Run (build intensity each round) 12 Banded Good Mornings 12 Pushups 12 Empty Barbell Strict Press Weightlifting Tall Jerk + Jerk Balance + Press in Jerk Split Stance ((3+3+3) x 3 sets.) This should be light. ThisContinue reading “Down In Flames”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 1:00 Run 10 Red Band Pullaparts 10 Lunge w/Twist 10 Strict Press Gymnastics Strict Pull-ups (12-10-8) *Strict-no kip or butterly.*Weighted if possible. Do NOT have to be unbroken! Metcon Metcon (Time) Complete, for time: Buy-In: 30/24 Calorie SkiErg then…. RoundsContinue reading “Can’t Get Away From A Good Time”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike Then… Burgener Snatch Warmup (5 reps each) 1. Down & Up 2. Elbow High and Outside 3. Hang Muscle Snatch 4. Snatch Grip Push Press 5. Heaving Snatch Balance 6. Tall Power Snatch *Before Metcon: 10/8 Cal. Bike 10 Empty BarContinue reading “Nowhere Fast”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon 30 Minute Max Distance Run (Distance) 30 Minutes for max distance on the Airrunner.

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 250m Ski (Start easy and increase intensity each round) 10 V-Ups 10 Hanging Scap Retractions 5 Inchworms Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10Continue reading “7 & 7”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike 1:00 Run Then… 2 Rounds: 12 Good Mornings 12 Lunge w/ Twist 12 Alternating Vups Weightlifting Deadlift (5 x 3 @85% Across ) Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating movements, complete AMRAP 15: 12/9 Calorie BikeContinue reading “Somewhere On A Beach”