Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 15/12 Calorie Ski 30 Single or Double Unders 10 Reverse Lunges (each side) 10 American KB Swings Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10Continue reading “All I Need”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Walk 1:00 Jog 1:00 Moderate 1:00 Jog 1:00 Walk *5:00 total warmup time Metcon Metcon (2 Rounds for time) Run – “Aerobic Capacity” Complete 2 sets of: 500m easy recovery run, 400m at fast run pace, 400m easy recovery run, 300mContinue reading “Engine Rx – 02272021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 15/12 calorie bike 10 tempo air squats (3 sec down – 2 sec hold – fast up) 5 Worlds greatest stretch (each side) Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle SnatchContinue reading “Beautiful Disaster”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 AirRunner then… 3 Rounds: 5 inchworms 5 Lunge Elbow to Floor Stretch (each side) 5 Hang Cleans (empty bar – build across sets) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L *Continue reading “One Step Closer”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (4 Rounds for calories) Ski & Run: 4 sets: 2 Min 30 Sec Run at Fast Pace -:15 Transition- 45 Sec Skiat Sprint Pace – Rest 5min b/t sets – *Total Workout Time: 29 Minutes

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio (Accumulate) Then… 2 Rounds: 10 Air Squats 8 Empty Bar Strict Press 6 Ring Rows/Strict Pullups Weightlifting Front Squat (3 x 2 @ 90%+) *Weight is across *Record your 3×2 weight as your working sets **Warmup sets: 1-5@60% 2-5@70% 3-4@75% 4-3@80%Continue reading “Burnin’ For You”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 M Run Then… 2 Rounds: 10 PVC Passthroughs 10 Push-ups 10 Empty Bar OHS 10 Ring Rows Metcon Metcon (AMRAP – Reps) With a partner, complete 30 Minute AMRAP of: 100 Calorie Run 75 Overhead Squats (95/65) 50 Bench Press (135/95) 25Continue reading “On Fire”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) Row: 250 Easy 250 Moderate 250 Easy 250 Moderate/Fast 250 Easy 250 Fast Metcon Metcon (Distance) Row “VO2 Max” 5 Sets: 90 Seconds Fast 90 Seconds Active Recovery Pace *No rest between reps or sets. *Total workout time: 15 minutes

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Easy/Moderate Row then… 2 Sets: 9 single arm dumbbell RDL (each side) (light/moderate) 6 single arm dumbbell russian swing (each side) (light/moderate) (each side) (think russian kettle bell swing but with the dumbbell) 3 single arm dumbbell hang snatch (each side) (light/moderate)Continue reading “Burn It Down”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Skierg then… 2 Rounds: 10 push ups 10 kettlebell goblet squats (light/moderate) 5 single arm kettlebell press (each side) (light/moderate) Clean + Jerk Barbell Warmup (No Measure) Complete two Rounds of the Complex: Clean-Grip Romanian Deadlift x 5 Clean High-Pull xContinue reading “Smells Like Teen Spirit”