Category Archives: WOD

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Distance) Assault Bike: “Chariot of Fire” 1min at easy, 1min at fast 1min at easy, 1min at faster 1min at easy, 1min at fastest 3min at easy 15min at moderate pace 5min at easy pace 15min at fast pace 5min at easy pace

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”