Category Archives: WOD

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Time) 12 Week Mile PR Program (Week 5, Workout 1) 4 Sets: 1000m moderate, -60sec rest- 400m moderate -Rest 2min b/t sets- *Score is total workout time including rest…include the 10 minutes of total rest time into score.

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio (your choice) -then- 2 Sets: 5 Ring Rows 10 Jumping Lunges 5 Inchworms 10 Banded Lat Pulldowns 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 “Comin’ In Hot”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Rounds: 1:00 Row 5 Inchworms 10 Bottom of Squat Thoracic Twist 5 Single Arm Dumbbell Overhead Squats (each side) (lightweight) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/LContinue reading “Hungover & Hard Up”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Distance) 12 Week Mile PR Program (Week 4) 10 Sets: 2 Min moderate w/:15sec Rest *No add’l rest b/t sets *SCORE is SHORTEST 2-min distance. *Rest 10 minutes (full recovery) prior to starting 2a Metcon (Distance) 12 Week Mile PR Program (Week 4)Continue reading “Engine Rx – 05222021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3x :30/:30 SkiErg then… 2 Sets of: 25′ Single Arm Farmers Carry (light/moderate) 10 goblet squats (light/moderate) 10 Alternating Leg V Ups 10 Banded Good Mornings Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/LContinue reading “CrossFit PairUP ThrowDOWN”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1 Minute Bike (start easy and build intensity each round) 8 Single Arm Dumbbell Press (each side) (light/moderate) 8 Single Arm Dumbbell Front Squats (each side) (light/moderate) 8 Broad Jumps Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo ActivationContinue reading “Off-Season”

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 :30 fast :30 easy Metcon Metcon (Distance) Row: 8min interval, no rest, 30sec sprint, rest 5min, 6min interval, no rest, 30sec sprint, rest 5min, 4min interval, no rest, 30sec sprint, restContinue reading “Engine Rx – 05182021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 12 Banded Lat Pulldowns 12 ring dips 12 power snatches (empty bar) 12 power clean and jerks (empty bar) Weightlifting Deadlift to Mid Thigh + Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + JerkContinue reading “Rise Above This”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :20/:10 Bike -then- 3 Sets: 5 inchworms 10 hanging scap retractions 10 Alt. V Ups 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 “Sound of Madness”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Ski 1:00 Bike 10 Pushups 15 Medball Front Squats 10 Box Stepups 5 Double DB Snatches (light) Metcon Metcon (Time) With a partner, complete for time: 35 Devil Press (50’s/35’s) 50 Synchro Wall Balls (20/14) 75 Box Jumps Overs (24/20) 150/135/120 CalorieContinue reading “Africa”