Category Archives: WOD

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 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats Then… 2:00 Row 2:00 Bike 5 Reps ofContinue reading “Somewhere On A Beach”

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 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats Then… 2 Sets: Burgener Warm up Snatch (OneContinue reading “Money Talks”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) AirRunner: 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 250m fast Metcon Metcon (4 Rounds for time) 4 Sets: 25/20 Calorie SkiErg 50 Double Unders/100 Single Unders 25/20 Calorie Row -Rest 2:00- 25/20 Calorie Row 50 Double Unders/100 Single UndersContinue reading “Engine Rx – 120520”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation Then… 2 Rounds: 15 Calorie Run or Bike 6 Bird Dogs (each side) 12 Reverse Lunge w/Twist (total) 6 DB Thrusters Weightlifting Paused Front Squat (2×4, 3×2) Paused Front Squat: (23X1) – 2×4 reps @ 75% 1RM Front Squat –Continue reading “Southern Hospitality”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up 1,000 M Team Rowling (Time) Stop Every 100 for burpees Warm-up (No Measure) then… Class Clean Warmup: Empty Barbell OR PVC 5 Reps of Each: Clean Deadlift Clean High-Pull High Hang Clean Hang Muscle Clean Hang Muscle Clean Power Clean Front Clean Squat Clean Weightlifting CleanContinue reading “6 Years of CrossFit”

Crossfit North Cloud – N.C. Endurance View Public Whiteboard Warm-up Warm-up (No Measure) 1 Minute Each: Standing Straddle Stretch Posted Leg Swings (Side/Side & Front/Back) Jumping Lunges Couch Stretch (each leg) then… Hip Halo Activation: 10 Banded Monster Walks 10 Banded Lateral Steps 10 Banded Squats Metcon Metcon (Calories) Assault AirBike and AirRunner: 7 minuteContinue reading “Urgent”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Crossover Symmetry Activation 3 Sets 1:00 Ski 10 Step Ups (at workout height) 5 Pushup to Downward Dog 10 Hanging Scap Retraction 5 Hanging Knee Raises Workout Prep 1 Set: (at workout pace) 4 Box Jumps (at workout height) 4 Push Ups 4Continue reading “TNT”

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 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2 Rounds: 1 Minute Cardio 10 single armContinue reading “Buy Me A Boat”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Metcon Dakota Games – 20.4 (Weight) With a 35:00 running clock: Event 4a: For Time: 35:00 CAP 5000m Row In Remaining Time: Event 4b: For Load: 3 Rep Max ThrusterEvent 4ab starts with the clock set to TIME UP 35:00 and the athlete sitting on theContinue reading “Drink In My Hand”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 200 Meter Run 5 Box Stepups (each leg) 5 Burpees 5 DB Ground to Overhead 5 Reverse Lunge w/Twist (each side) Metcon Black Friday (Time) With a partner, with only one person working at a time, complete the following for time:Continue reading “Thanksgiving WOD”