Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Cardio Prep: Row 1:00 easy Bike 1:00 easy Bike :30 moderate/fast Row :30 moderate/fast Row :15 fast Bike :15 fast Bike 1:00 easy *MetCon is first today, short warmup. We will get started 10 minutes after class start time. Metcon Metcon (3 RoundsContinue reading “Insane in the Brain”

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 – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) 5:00 Walk/Jog Metcon Metcon (Time) Complete 8 Sets: 200m recovery jog, 300m fast Rest 60sec b/t sets. *Score Slowest 300m Time **Week 3, Workout 2 – 12 Week Mile PR Program