Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 12/10 Calorie Bike (Start easy and build intensity 10 Hanging Scap Retractions 8 Kip to swing 6 Knee to Chest 4 Inchworms 5 Power Clean and Jerks (start with empty bar and build) Optional Warmup (No Measure) Crossover Symmetry Activation Then…Continue reading “Back to School, Back to School”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Time) Row “Lactate Threshold” Workout 5 Sets: 400m at mod pace, 600m at easy pace -Rest 30sec b/t sets- Rest 5 Minutes: 5x 10sec sprints at max effort w/ full recovery

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Complete the following: 3:00 Cardio (Your Choice) then… 10 Reverse Lunge w/twist 10 Pushup to downward dog 10 Good Mornings 10 Double DB Power Cleans Metcon Metcon (Time) With a partner complete 5 total rounds: 100′ Sandbag Bear Hug Carry (150/100) 20/15 CalorieContinue reading “The Boys of Summer”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Jog (easy to moderate) 5 Single Arm Russian Kettle bell Swings (moderate) (each side) 5 Alt. V-Ups (each leg) 5 bird dogs (each side) 5 dead bugs (each side) Weightlifting 3 Position Clean + Jerk (5 x 5) 1 HangContinue reading “Bad Boy for Life”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Jog :30 Wallsit 5 Strict Press (Empty Bar) 5 Ring Rows 10 Scorpions 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 “Drunk On a Plane”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (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, 100m at fastContinue reading “Engine Rx – 08022021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Sets: 1 Minute Bike (easy to moderate) 8 Dumbbell Suitcase Deadlifts (moderate) (each side) 6 inchworms 4 box step ups (each side) Metcon Metcon (AMRAP – Rounds and Reps) 5 Sets: AMRAP 3 Minutes: 3 Deadlifts (225/155) 6 Push Ups 9 BoxContinue reading “Lose Control”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row -into- 3 sets: 5 jumping air squats 5 single arm kettelbell push press (light) (each side) 5 hanging scap retractions 5 kipping swings 2 strict pull ups Weightlifting Front Squat (3 x 5) Front Squat: 5 reps @ 60% 5 repsContinue reading “Points of Authority”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Banded Ankle Distraction 1:00 Banded Hip Distraction then… 2 Rounds: 10 Banded Good Mornings 10 Air Squats 10 Bent-Over Barbell Rows Metcon If you are competing Saturday, do the following: EMOM 12: 1-8 Burpees 2-8/6 Calorie Bike 3-8 DB Push Press (4Continue reading “Medicated”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Sets: 1 Minute Row (start easy and build intensity each round) 5 inchworms 10 lateral box step ups 10 Cossack Squats (each side) Weightlifting Half-Kneeling Landmine Press (5 x 8 (each arm)) Complete 5 sets of 8 reps on each arm. *InContinue reading “Holy Diver”