Category Archives: WOD

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (4 Rounds for time) Run “Aerobic Capacity” 4 x 800m at easy-moderate run pace w/ 1 minute rest btwn. reps. Workout Details: Record the time of your first interval. -Focus on matching the same interval time. The goal is to match your firstContinue reading “Engine Rx – 02152021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 12/9 Calorie Ski (OR Row) 12/9 Calorie Bike 10 alternating v ups 10 hollow rocks 10 hanging scap retractions 5 kip to swing Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L *Continue reading “Money In the Grave”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4:00 easy cardio (your choice) -then- 2-3 sets: 5 Single-Arm DB Thrusters (per arm) 5 Single-Arm DB Sotts Press (per arm) 10 Banded Good Morning Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L *Continue reading “Come With Me Now”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Time) Ski & Row 6 sets: 20/16 Calories (Fast) -Rest :90- 15/12 Calories (Faster) -Rest :90- 12/10 Calories (Fastest) -Rest :90- *Alternate each set between the respective machines (i.e. Row set 1, Ski set 2…..) **Score is total time to complete.TARGET SCORE TargetContinue reading “Engine Rx – 02132021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 300m Ski (build intensity each round) 10 Ring Row 5 Single Arm kettlebell presses (moderate) (Each side) 5 Single Arm Russian kettlebell Swings (moderate) (Each side) 5 Front rack single arm kettlebell step back lunges (moderate) (Each side) 5 Front rackContinue reading “Heat Wave”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: 1:00 Bike (build intensity each round) 10 empty bar overhead squats 50 single unders 25 plate hops 5 empty bar thrusters Weightlifting Power Clean + Push Jerk (2 x (2+2), 2 x (2+1)) Power Clean to Parallel with 1 second pauseContinue reading “Cold As Ice”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1 Minute Ski 10 V Ups 10 Hanging Scap Retractions 5 Suitcase Deadlifts 10 Banded Good Mornings Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″,Continue reading “Heat of the Moment”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Calories) Assault Bike & Run: 10 Minutes – Easy Run 8 Minute – Easy Bike 6 Minute – Moderate Run 4 Minute – Moderate Bike 2 Minute – Hard Run

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 15/12 Calorie Bike 10 Banded Air Squats 5 Push-up to Downward Dog 10 Upright Row Metcon Metcon (Time) “Double” Task Tabata 200 reps for time, following the pattern: 40 seconds of Pullups -Rest 20 seconds- 40 seconds of DB Bench PressContinue reading “Never Again”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4:00 Easy Cardio Then… 15 American KB Swings 15 Scorpions 10 Broad Jumps 10 Lunge w/Twist 5 Inchworms The Burgener Warm-Up (No Measure) 3 sets of 3 of each movement, in this order: 1. Down and up 2. Elbows high and outside 3.Continue reading “Starboy”