Category Archives: WOD

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

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 5 Deadlift 10 Broad Jumps 15/12 Calorie Ski 20 plate hops 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 * 10 Single LegContinue reading “American Woman”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets of: 1 Minute Row (start easy and build intensity each round) 10 single arm dumbbell upright rows (each side) (light/moderate) 10 bottom of squat thoracic rotations 10 hang muscle snatch (empty bar) 10 overhead squats (empty bar) Optional Warmup (No Measure)Continue reading “Bring the Pain”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up 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 * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats Warm-up (No Measure) 2 Sets:Continue reading “Astounded”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Time) 12 Week Mile PR Program (Week 3, Workout 1) 3 Sets: 300m fast, 300m recovery jog, 600m fast, 15sec rest, -100m walk b/t sets- *Score Slowest 600m Time *Week 2 was technically last week and week 1 was the 6min max meter test.Continue reading “Engine Rx – 05112021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio Then… 2 Sets: 10 hanging scap retractions 5 Inchworms 10 lateral box step ups (each side) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 GluteContinue reading “Dear Mama”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minutes: (Steady movement through the following): 15/12 Calorie Bike 3 single arm dumbbell front squats (moderate) (each side) 3 single arm dumbbell overhead squats (moderate) (each side) 3 single arm dumbbell thrusters (moderate) (each side) Metcon Metcon (Time) With a partner, completeContinue reading “Erase My Scars”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Sets: 15/12 Calorie Row 15/12 Calorie Ski 15 Banded good morning 10 Single Arm Dumbbell Bench Presses (each side) (light/moderate) 5 Single Leg dumbbell RDL (each side) (light/moderate) -then- Build to workout weights -then- 1 Set: (at workout pace) 3 Deadlifts (atContinue reading “Sicko Mode”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: (Steady movement through the following): 1 Minute Bike 5 squat cleans (empty bar) 10 ring rows 10 kip swings on the rings 10 push ups Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side stepContinue reading “Never Come Back”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 15/12 Calorie Row 10 alternating v ups 10 hollow rocks 10 Lat Pulldowns Weightlifting Deadlift (3 x 3 (Deadstop)) Work up to 3 challenging sets across @ Goal Weight of about 85%. Metcon Metcon (Time) AMRAP 7 Minutes: 3-6-9-12… Toes-to-Bar CalorieContinue reading “Still D.R.E.”