Category Archives: WOD

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”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Easy Cardio then… 2 Rounds: 5 spiderman lunge stretch (each side) 5 Inchworms then… Burgener Warmup Snatch: perform all movements below in the power position A) Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” MuscleContinue reading “Pearl Snaps”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete AMRAP 20: 40 GHD/AbMat Sifups 10 Snatches (115/75) 40/35/30 Calorie Ski 10 Snatches

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) 3:00 AssaultContinue reading “CrossFit Open 21.3”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minute Bike then… 2 Sets: 10 KB Suitcase Deadlifts (light/moderate) (each side) 15 banded good mornings 0:20 side plank (each side) Weightlifting Clean and Jerk (4×1) Power Clean + Jerk: – 2 sets @ 75-80% 1RM Clean – 2 sets @ 80-85%Continue reading “Walking Home”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 0:45 Ski (start easy and build intensity each round) 0:45 Bike Erg (start easy and build intensity each round) 10 V-Ups 10 Scap Retractions 10 Kipping Swings 10 DB Thrusters (Single-Arm) Weightlifting Snatch Balance (2 x 3, 2 x 2) SnatchContinue reading “Rockstar”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Distance) For Max Distance: 2 Sets of: 5:00 AirRunner -Rest 2:00- 5:00 Row -Rest 2:00-

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 20/16 Calorie Row 10 power cleans (empty bar) 10 V Push Ups Then… Barbell Prep – (perform all movements below in the power position (no squat required)) A) Burgener Warm Up Clean – 3-5 reps at each position (perform all movementsContinue reading “The Next Episode”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1 Minute Moderate Cardio 5 Renegade Rows 10 Air Squats 5 Strict Pull-ups/Ring Rows 10 Banded Good Mornings Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L *Continue reading “crushcrushcrush”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Time) Run “Threshold” Workout 2 Sets: 400 M @ Easy Pace 400 M @ Moderate Pace 400 M @ Moderate/Fast Pace 400 M @ Fast Pace -Rest 2:00 btwn. all reps & sets- *Total distance: 3200 Meters