Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike 1:00 Run Then… 2 Rounds: 12 Good Mornings 12 Lunge w/ Twist 12 Alternating Vups Weightlifting Deadlift (5 x 3 @85% Across ) Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating movements, complete AMRAP 15: 12/9 Calorie BikeContinue reading “Somewhere On A Beach”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Row 10 Single Arm Dumbbell Upright Row (each side) (light/moderate) 10 Single Arm Dumbbell Press (each side) (light/moderate) 20 Single or Double Unders Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/LContinue reading “She’s Like Texas”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio (you choose) then… 2 Sets: 10 Pushups 10 Spiderman Lunge 10 Prison Kang Squats 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 “Somebody to Thank”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 15/12 Calorie Ski (OR Row) 15/12 Calorie Bike 10 alternating v ups 10 hollow rocks 10 hanging scap retractions 5 kip to swing then… Barbell Prep: A) Burgener Warm Up Clean – 3-5 reps at each position Down and up –Continue reading “Long Hot Summer Day”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) 400 M. Walk/Jog (alternate every 100M.) then… 20 Banded Good Mornings 20 Prisoner Kang Squats Metcon Metcon (Time) “Cinderella Man” 300m at fast pace, 45sec rest, 400m at moderate/fast pace, 2min rest, 500m at moderate/fast pace, 2min rest, 600m at moderate pace,Continue reading “Engine Rx – 04062021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Easy Bike -then- 2 Sets: 6 dumbbell front squats (moderate) 6 dumbbell push presses (moderate) 3 Strict Pull Ups 6 dumbbell snatches (moderate) Weightlifting 3-Position Snatch (5 x (1+1+1)) 3-Position Snatch (high hang, mid-thigh, then floor)3 Position Snatch (High Hang, Mid Knee,Continue reading “Astronaut In the Ocean”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Bike 10 Kettlebell Goblet Squats (light/moderate weight) 10 Kettlebell Swings (light/moderate weight) then… 1 Set: (at workout pace) 6/5 Calorie bike 4 Wall balls (workout weight) 4 Dumbbell Snatches (light) 2 Dumbbell Snatches (moderate) 2 Dumbbell Snatches (workout weight) OptionalContinue reading “Yesterday Road”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m Row then… 25 single unders 12 Deadlifts (empty bar) 25 single unders 9 Hang Power Cleans (empty bar) 25 single unders 6 Shoulder to Overhead (empty bar) Metcon Metcon (3 Rounds for reps) 1500/1300 M. Ski -Rest 2:00- AMRAP 5 Minutes: 36Continue reading “Donnelly Drive”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minutes (Steady movement through the following): 1 Minute Bike (start easy and build intensity each round) 4 power cleans (empty bar) 4 front squats (empty bar) 4 squat cleans (empty bar) 8 hanging scap retractions 8 kip to swing 8 hanging kneeContinue reading “Better Off Gone”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) Walk/Jog: 400 M. Metcon Metcon (Time) Run “Aerobic Threshold” Part 1: 2 Sets: 1000 M. Run @ Moderate Pace – Rest 2:00 – 1000 M. Run @ Easy Pace – Rest 2:00 – Part 2: 4 x 100 M. @ Fast PaceContinue reading “Engine Rx – 03302021”