Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 16/12 Calorie Row (build intensity each round) 5 single arm dumbbell RDL (each side) (light/moderate) 5 single arm dumbbell hang snatch (each side) (light/moderate) (each side) 5 inchworms 5 spiderman lunge stretch (each side) 5 box jump with step down OptionalContinue reading “CrossFit Open 21.2”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Minute Ski 1 Minute Row 1 Minute Bike *In any order then… 10 Strict DB Press (each arm) 10 Lateral Box Stepups (each leg) 20 shoulder taps in push up plank Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo ActivationContinue reading “Renegade”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Calories) Row “Lactate Threshold” Workout: 10x (45sec at fast, 90sec at easy). -No add’l rest b/t reps or sets-

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6x :20/:10 Bike Intervals then… 2 Rounds: 10 KB Deadlifts 10 Russian KB Swings 10 Ring Rows Metcon Metcon (2 Rounds for distance) With a partner, complete: AMRAP 16 Minutes: Max Distance Run (Meters) *every 2 Minutes perform 6 Bar Muscle Ups (9Continue reading “Can’t Touch This”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4:00 Moderate Cardio then… 2 Rounds: 10 Empty Bar Front Squats (w/Pause) 10 Pushups 10 Alternating V-Ups Weightlifting Back Squat (3 x 1 @ 95% 1-RM) Back Squat – 3 sets x 1 reps @ 95% 1RM Back Squat * Rest 60 secsContinue reading “Word Up!”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (3 Rounds for calories) “That Row Workout:” 3 sets: 4x (90sec at fast, 45sec rest). -Rest 3min b/t sets-

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Row 10 Box Jump w/Step Down 10 Suitcase Deadlift R/L 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 “So Much for the Afterglow”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 1:00 Ski 25 Plate Hops 5 Inchworm 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 *Continue reading “CrossFit Open 21.1”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 500M Ski (start easy and build intensity) 9 Ring Rows 9 Hanging Scap Retractions 9 Kettlebell Deadlift to Russian Swing Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards WalkContinue reading “Bright Lights”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski (build intensity each round) 1:00 Bike (build intensity each round) 10 Abmat Sit Ups 10 hanging scap retractions 5 kip to swing 5 inchworms 5 Spider-Man lunge stretch (each side) 5 Strict Pull-ups Metcon Metcon (Time) Complete, For Time:Continue reading “Burnin’ For You”