Category Archives: WOD

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Time) Run “Aerobic Threshold” 2 Sets: 1000 M. Run (Easy) -Rest 3:00- 300 M. Run (Fast) -Rest 3:00- 700 M. Run (Moderate/Fast) -Rest 3:00- *4000 M. Total Distance *Record Time, including rest.

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio Accumulated Then… 2 Rounds: 4 Clean & Jerks 6 Snatches 8 Overhead Squats 10 Plate Hops Then…5-10 Minutes to warmup and build to Metcon Snatch/C&J weight! Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 SideContinue reading “Black Balloon”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Run 1:00 Ski 8 single leg dumbbell RDLs (light/moderate) (each side) 8 single arm dumbbell upright rows (light/moderate) (each side) 0:30 handstand hold 4 kip to swing on rings 2 strict ring dips Optional Warmup (No Measure) Crossover Symmetry ActivationContinue reading “Dark Horse”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Distance) “Assault Bike & Run” 8 sets: 75 Second Run @ Fast Pace 75 Second Bike @ Moderate Pace 75 Second Walk @ Easy Pace -0:15 “Rest” btwn. sets- *32 Minute total work time.

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 14/11 Calorie Row (build intensity each round) 14 Alternating Leg V Ups 14 air squats 7 empty bar power snatch 7 inchworms :30 Dead Hang (Rings or Bar) Weightlifting Push Press (5 x 3 (Ascending)) Take 10 Minutes to complete theContinue reading “Insane in the Membrane”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 250m Row 11 KB Single-Arm Thrusters 9 Ring Rows 7 Scapular Pushups 5 Kipping Swings 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 BridgesContinue reading “Small Town Kid”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row (build speed throughout) then… 2 Rounds: 5 Pushups 10 Broad Jumps 15 Banded Good Mornings 20 Plate Hops 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 “Monkey Wrench”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (3 Rounds for distance) Complete 3 Rounds for Distance: Row 3:00 -Rest 1:00- Run 3:00 -Rest 1:00- Ski 3:00 -Rest 1:00- *Total Time: 35:00

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 25/20 Calorie Run 5 hanging scap retraction 10 kip to swing 15 box step ups 10 Alt. V-Ups 5 inchworms Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards WalkContinue reading “The Distance”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 300 M. Run 10 V Ups 10 Hollow Rocks 0:30 Handstand Hold 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 SingleContinue reading “Back 2 Good”