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 – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Distance) Assault Bike: “Chariot of Fire” 1min at easy, 1min at fast 1min at easy, 1min at faster 1min at easy, 1min at fastest 3min at easy 15min at moderate pace 5min at easy pace 15min at fast pace 5min at easy pace