Category Archives: WOD

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Time) 5 Sets: 200 M. Run (fast) 200 M. Walk/Jog Recovery 500 M. Run (fast) 15 Sec. Rest Total Distance: 4500 M.

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00-5:00 Cardio (your choice) then… 2-3 Sets: 10 Air Squats 5 inchworms 10 hanging scap retractions *Keeping the warm up slightly shorter since we have such a long metcon Metcon Metcon (AMRAP – Rounds and Reps) “Murph Prep Monday” With a partner, alternatingContinue reading “Caught Up In You”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) Row: 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 250m fast Metcon Metcon (Distance) Row “Aerobic Threshold” 6min at easy, Rest 2min, 2min at faster, Rest 2min, 3min at moderate, Rest 2min, 1min at fastest, Rest 2min, 90sec at fast,Continue reading “Engine Rx – 05012021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6x :20/:10 Bike then… 2 Rounds: 10 Pushups 10 Prisoner Kang Squats 10 Russian KB Swings Metcon Metcon (3 Rounds for reps) In a team of 3, complete the following: AMRAP 7: 14 Wallballs (20/14) 7 DB Bench (50/35) *Max Cal. Run -RestContinue reading “Mayday”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 12/10 Calorie Row 10 Banded Good Mornings 10 Redband Pullaparts 10 Lunge w/Twist 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 * 10Continue reading “2 Legit 2 Quit”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Walk or Jog then… 2 sets: 10 hanging scap retractions 5 hanging knee raises 5 kip to swing 5 push ups to downward dog 10 Alt. V-Ups Metcon Metcon (Time) Complete 2 Sets of: 3 Rounds of: Run 200m 10 Toes-to-Bar RunContinue reading “Bennie and the Jets”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1 Minute Bike (easy to moderate) 5 Inchworms 5 Pushups 5 Thrusters (Empty Bar) 5 Box Steps-ups (each side) 0:30 Active Bar Hang Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L *Continue reading “crushcrushcrush”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon 6 Minute Run for Max Distance (Distance) AirRunner: 6 Minute Max Meters *This is to prepare you for the 12 week Running program to PR your mile! That starts next week! So be sure to log this score by this Saturday! *You may performContinue reading “Engine Rx – 04262021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row or Run then… 24 Plate Hops 12 single arm dumbbell hang cleans (moderate) (each side) 8 single arm dumbbell push jerks (moderate) (each side) then… 10 PVC Passthroughs 10 Scorpions Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo ActivationContinue reading “Going Back to Cali”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (Distance) Run “Speed Endurance” Workout 3 sets: 200m sprint, 100m walk, 200m sprint, 100m walk, 200m sprint. Rest 3min b/t sets.