Category Archives: WOD

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) 8x :20/:10 Bike Then… 1:00 Standing Forward Fold 1:00 Scorpion 1:00 Couch Stretch/Side Metcon Metcon (2 Rounds for time) Complete 2 Sets: 1000 Meter Moderate Pace, 500 Meter Easy Pace -Rest 2:00- 800 Meter Moderate Pace, 400 Meter Easy Pace -Rest 2:00-Continue reading “Engine Rx – 12292020”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 10 Calorie Bike (start easy and build in intensity) 10 Hanging Scap Retraction 10 Kip to Swing 10 single arm dumbbell press (light) (each side) 5 Pushup to Downward Dog Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo ActivationContinue reading “Best Of You”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row then… 2 Rounds of: 10 Pushup to Downward Dog 10 Kip to Swing (Bar) 10 Prisoner Kang Squats 10 PVC Passthroughs Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10Continue reading “Hungover & Hard Up”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio (Accumulated) 12 Barbell Good Mornings 12 Empty Bar Hang Snatch 12 Empty Bar Clean & Strict Press 12 GHD/AbMat Situps Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards WalkContinue reading “12 Days of CrossFit”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Clock: 15/12 Calorie Run (start easy and build in intensity each round) 15/12 Calorie Ski (start easy and build in intensity each round) 10 Hanging Scap Retractions 10 KB Waiter Squats (light/moderate) Weightlifting Alt. DB Bench Press (20,20,10,10) Alternating Dumbbell BenchContinue reading “Captain Jack”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 12/9 Calorie Row 6 single leg kettlebell RDLs (moderate) (each side) 6 single arm russian kettlebell swings (moderate) (each side) 6 Alternating V Ups (each side) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 SideContinue reading “Tearin’ Up My Heart”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) Row 1:30 easy: 0:30 moderate 1:00 easy 0:30 moderate/fast :30 easy 0:30 fast Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 35: 500 M. Row -Rest 1:00- 400 M. Run -Rest 1:00- 500 M. Ski -Rest 1:00-

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:30 Cardio (Bike/Run/Row/Ski) 7 single arm dumbbell thrusters (each side) (light) 7 Burpees 7 Russian Baby Makers 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 “Funky Cole Medina”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 Banded Good Mornings 10 Red Band Pullaparts 10 Ring Rows 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 * 10Continue reading “Everything Is Alright”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: (10-12 Minutes) 1:00 Cardio (you choose) 10 Banded Air Squats 10 American KB Swings (light) 10 Prisoner Kang SquatsOptional: Crossover Symmetry Activation Then… Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute BridgesContinue reading “Fix A Drink”