Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Optional: Crossover Symmetry Activation Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Bird Dogs R/L * 10 Squats Then… 6x :20/:10 Bike 20 Alternating Leg V Ups 10 Box Step Ups 10Continue reading “Separate Ways”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) Row: 1:30 easy: 30 moderate 1:00 easy :30 moderate/fast :30 easy 0:30 fast Metcon Metcon (Calories) Assault Bike & Assault Runner: Complete 2 Sets: 5min run at moderate pace, 1min rest, 2min bike at fast pace, 1min rest, 3min 30sec run atContinue reading “Engine Rx – 12152020”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 15/12 Calorie Ski 15/12 Calorie Bike 7 Pike Push Ups 7 Half Kneeling Single Arm Dumbbell Press (light) (each side) 0:30 Handstand Hold Metcon Metcon (Time) Complete 4 Rounds for Time: 400 Meter Run 10 Handstand Pushups Accessory Work Metcon (NoContinue reading “Wicked Twisted Road”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: (8-10 Minutes) 1:00 Row (start easy and increase intensity each round) 10 Single Arm Dumbbell Thrusters (light/moderate) 10 Hanging Scap Retractions 5 Kip To Swing 10 dumbbell suitecase deadlifts (moderate) Weightlifting Clean Pull (3 x 5 (105%+ 1-RM Clean)) Clean Pulls:Continue reading “Double-Wide Dream”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski (OR Row) 50 Heavy Single Unders 1:00 Jog (OR Bike) Metcon Metcon (Time) With a partner, complete the following: 5 rounds 2 Rope Climbs 15 Push Ups -Rest 3 Minutes- 12-12-10-10-8-8 Strict OR Weighted Pullups (#20 Rx+) -Rest 3Continue reading “Sound of Madness”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Calories) Assault Bike: Warm-up: 5min from easy to moderate 3x (30sec faster, 30sec easy) 2min recovery Directly into… 3 sets: 2:30sec fast, 2:30sec moderate, 2:30sec easy Total: 35min

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: (10 Minutes) 200m jog 7 empty bar power cleans 7 empty bar shoulder to overhead 14 Alternating V Ups 7 step-ups (each side) Then… Take 5 minutes to warm up to your Clean & S2O weight for the MetCon Metcon MetconContinue reading “Fade to Black”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Bird Dogs R/L * 10 Squats Then… 3:00 Row (start easy and build in intensity each minute) 10 Single leg RDLContinue reading “Semi-Charmed Life”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) Stretch: Twisted Cross Standing Straddle Scorpion Standing Calf Stretch Couch Stretch Then… 3 Minute Jog Metcon Metcon (3 Rounds for distance) Complete 3 Rounds for Max Meters: Row – 3 Minutes Rest – :30 Seconds Run – 3 Minutes Rest – :30Continue reading “Engine Rx – 120820”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Bird Dogs R/L * 10 Squats Then… 2 Sets: 200m Ski (OR Row) 200m Run 15 Banded Good morning 10 PikeContinue reading “Santa Monica”