Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 2 Sets: 10 Banded Good Mornings 10 Half-Kneeling DB Strict Press (5/side) Weightlifting Warm-up (No Measure) Complete 3 Sets of the “Barbell Warmup”: 3 Muscle Clean + 3 Jerk Dip + 3 Jerk + 3 Press in Squat *Start withContinue reading “She Likes Me For Me”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 10/8 Calorie Ski 5 inchworms 5 lateral box step ups (each side) 5-10 thrusters (start with empty bar and build weight) Metcon Metcon (4 Rounds for reps) Complete 4 Rounds: AMRAP 3: 12/9 Calorie Ski 6 Sandbag Clean Burpees over BoxContinue reading “The Way I Live”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Jog then… 2 Sets: 8 hanging scap retractions 8 kip to swing 8 Hanging knee raises 8 PVC Passthroughs Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L *Continue reading “Feel It Still”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30/24 Calorie Assault Bike 20 Scorpions then… 3 Sets: 7 Cossack Squat (each leg) 20 second push up (10 seconds on way up & 10 seconds on the way down) 5 PVC Overhead Squat Weightlifting Back Squat (8,8,6,6) Back Squat: 8 reps @Continue reading “On the Way Down”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Time) 1600m at moderate pace 2x400m at 1-mile pace 800m at moderate pace 2x300m at faster pace, 600 at 1-mile pace -Rest 3min b/t reps-

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike (start easy and build) 10 lateral box step ups (each side) 5 single arm KB/DB thrusters (each side) (moderate) 1:00 Ski (start easy and build) 10 Kipping Swings 5 Ring Rows Metcon Metcon (Time) With a partner, complete theContinue reading “Back 2 Good”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 12/10 Calorie Row 10 Dumbbell Single Leg RDLs (light/moderate) 10 Dumbbell Single Arm Press (light/moderate) 10 Pushups 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 “I Hope I Don’t Get In A Fight.”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 500/400M Row 10 Deadbugs 10 Jumping Squats 10 DB Power Snatch/Arm (Light) Metcon Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed FebruaryContinue reading “I Got My Lunch Packed Up, My Boots Tied Tight.”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (2 Rounds for time) Run “Speed Endurance” Workout 2 sets: 500m at easy pace, 400m at fast (or 1-mile) pace, 400m at easy pace, 300m at fast (or 1-mile) pace, 300m at easy pace, 200m at fast (or 1-mile) pace, 200m at easy pace,Continue reading “Engine Rx – 08102021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Ski (easy to moderate) 20-30 second Handstand hold 10 Goblet KB Squat (light/moderate) 10 Goblet KB Press (light/moderate) 10 Goblet KB Thruster (light/moderate) Weightlifting Barbell Technique Work: 3 High Hang Muscle Snatch + 3 Heaving Snatch Balance + 3 SnatchContinue reading “To Prove to Daddy That I’m Not a Fool”